With falling temperatures during the winter season, reduced physical activity, and increased consumption of calorie-dense foods, many people find it difficult to maintain a healthy and balanced diet.
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However, nutrition experts stress that choosing the right foods during this season can help boost energy levels and support the immune system, according to a report published by the health website Verywell Health.
Whole grains such as oats, barley, brown rice, and quinoa are considered ideal winter choices, as they provide a combination of fiber and protein that helps promote longer-lasting satiety and reduces sharp fluctuations in blood sugar levels. Studies cited in the report indicate that oats and barley are rich in beta-glucan fiber, which supports heart health and enhances immunity.
Soups—especially chicken soup—are among the most popular meals in cold weather. Their nutritional value, however, depends on their ingredients. Adding lean proteins, legumes such as lentils and beans, along with vegetables and whole grains, turns soup into a complete meal that provides energy and supports the immune system, according to the report.
Root vegetables such as sweet potatoes, carrots, beets, and turnips are rich sources of fiber, potassium, and vitamins A and C. Although they contain starches, their high fiber content helps slow the rise in blood sugar levels, provided they are consumed in moderation and not combined with multiple starchy sources in a single meal, experts advise.
Vitamin D deficiency is also common in winter due to limited exposure to sunlight. Fatty fish such as salmon, sardines, mackerel, and tuna, as well as cod liver oil, stand out as natural dietary sources of this vitamin, which is essential for bone health and immune function.
Broccoli and dark leafy greens such as spinach and kale contain high levels of vitamin C and antioxidants, enhancing the body’s ability to fight infections. They are also low in calories and do not cause spikes in blood sugar.
Citrus fruits and berries help support immunity thanks to their high vitamin C content, while nuts and seeds provide healthy fats and protein that promote a feeling of fullness. Legumes, meanwhile, deliver steady energy due to their combination of fiber and protein, making them an ideal choice for winter dishes.
The report also emphasizes that frozen fruits and vegetables are no less nutritious than fresh ones and may even retain their nutrients better, in addition to being practical and economical options during the winter.
Al Arabiya
