12 Healthiest Foods You Should Give A Chance This Winter

Last Updated on Mar 21, 2024 by HappyDieter

This time of year brings the dreaded cold and flu season, posing a risk to general health. Cold weather can wreak havoc on our health. Colds and flu can also trigger asthma. However, there are some ways of preventing colds and flu. Eating immune-boosting foods can help ward off nearly all types of illness. Eating these foods can make you feel healthy and happy. Here are 12 healthiest foods you should give a chance this winter.

Key Takeaways

  • Incorporate red bell peppers into your winter diet for a boost of vitamin C, antioxidants, plant compounds, and nutrients.

  • Try adding Brussels sprouts to your meals for a good source of fiber, vitamins, and minerals.

  • Include sweet potatoes in your winter recipes for a nutritious dose of vitamins A and C, plant compounds, nutrients, and health benefits.

  • Opt for kale as a versatile leafy green rich in vitamins, minerals, plant compounds, and antioxidants.

  • Enjoy yogurt as a probiotic-rich snack or ingredient to support gut health during the winter months.

  • Sip on green tea to benefit from its antioxidants, nutrients, and potential metabolism-boosting properties.

Bell pepper
Photo by Nick Fewings on Unsplash

1. Red Bell Peppers

We all know by now that vitamin C, a plant nutrient, is important for boosting immunity. Red bell peppers are loaded with vitamin C, nutrients, and health benefits. Five servings of fruits and vegetables can provide 200mg of vitamin C. Red peppers, a plant, are a rich source of antioxidants, which can help prevent damage by free radicals. Besides being high in vitamin C, this vegetable is loaded with vitamins A and E. Each serving contains 2.4 milligrams of vitamin E and all the vitamin A you need from your daily diet.

Due to their high concentration of Vitamin A, red bell peppers can help to protect your vision. They also play an important role in keeping skin and hair looking youthful by providing essential nutrients. Vitamin E is a powerful antioxidant that protects tissue health.

Brussels Sprouts
Photo by smith_cl9

2. Brussels sprouts

Brussels sprouts are low in fat and high in fiber. They pack a nutritional punch. Brussels sprouts are versatile and they go well with every meal. You can eat them roasted or raw. You can add them to soups or salads. They make a great main course or a side dish. Brussels sprouts are an excellent source of vitamin C.

Besides their high amounts of vitamin C Brussels sprouts are also high in fiber, protein, vitamin K, folate, manganese, vitamin B6, and a wide range of other nutrients. One cup of Brussels sprouts contains 124% of your daily Vitamin C RDA, 6% of your iron requirements, and 13% of your vitamin A requirements. Try incorporating more of these into your daily diet.

sweet potato fries
Photo by Stacy Spensley

3. Sweet potatoes

Sweet potatoes are a great addition to just about any healthy diet. They are one of the best sources of beta-carotene. They are also loaded with vitamins C and E. Vitamins C and E are powerful antioxidants, vitamins that play an important role in age-related disease prevention and in attaining longevity. Both vitamins also can help keep your skin healthy and younger-looking. Plus, beta-carotene, vitamin E, and vitamin C promote a healthy, glowing complexion and vibrant hair.

Sweet potatoes are also high in Vitamin B6, which plays a key role in converting homocysteine into methionine. High levels of homocysteine may damage the blood vessels and cause cardiovascular disease. Sweet potatoes are also high in potassium which plays a key role in fluid balance within your body.

Photo by rocor

4. Kale

Kale is an incredibly healthy food. Kale is one of the healthiest foods in the world. Kale is high in vitamins A, K, C, B1, B2, B3, and B6. Did you know that kale has 5 times the amount of vitamin C than spinach? Kale is also a great source of iron, manganese, calcium, copper, potassium, phosphorus, and magnesium. This vegetable is loaded with fiber, protein, mega-3 fatty acids, anti-oxidants, and water content.

Kale has a wide variety of health benefits. Kale can help prevent cataracts and macular degeneration of the eyes, type 2 diabetes, and heart disease. And even more, kale can help you lose weight. This vegetable even protects against certain types of cancer. So, try eating more kale.

Vegan Yogurt
Photo by Veganbaking.net

5. Yogurt

Many yogurts contain probiotics that can help prevent diseases and infections. Probiotic foods can help you recover from flu symptoms faster. The probiotics found in yogurt are good bacteria that help keep your digestive tract remain healthy. Several studies have shown that people who consume yogurt every day have more immunity compared to those who do not consume yogurt on a daily basis.

Eating yogurt daily, one of the healthiest foods you should give a chance this winter, increases your body’s resistance to infectious diseases. Yogurt contains numerous vitamins and minerals. There are so many health benefits from yogurt. Yogurt also contains potassium, a mineral well for our kidneys, and calcium, a mineral needed for bone health. It also contains protein that helps in building muscle, blood circulation, and tissue regeneration. This makes yogurt an excellent choice for maintaining good health during the winter months.

Green tea
Photo by Frans & all

6. Green Tea

Besides promoting weight reduction, green tea also contains antioxidants needed for optimal health. A recent study has found that green tea can help to protect your body against free radicals, which can cause many health problems like damage to DNA’s instructional code, damage to immune function, and wrinkles. Free radicals can cause arthritis, diabetes, and cancer. Drinking green tea on a daily basis can help to lower your risk of developing cancer.

This tea can also protect your skin from the sun’s ultraviolet rays. Another study has shown that green tea can help to lower cholesterol. This study has shown that people who consumed green tea regularly significantly reduced the level of harmful LDL cholesterol in their blood, compared to those who didn’t drink green tea at all.

Photo by vik407

7. Broccoli

Broccoli is also a powerhouse of nutrients. Just one cup of broccoli contains your daily required vitamin C. Vitamin C is an essential vitamin that helps boost immunity and prevents diseases. Broccoli is packed with anti-oxidants like beta carotene, indoles, sulforaphane, lutein, quercetin, glutathione, and glutamate. These antioxidants can also help prevent cancer (particularly breast cancer, prostate, lung, colon, cervical, and colon cancer).

Broccoli is also loaded with vitamins A, E, K, and B6 and E, phosphorus, potassium, calcium, folate, and magnesium. Broccoli also keeps the eyes and skin healthy. It can reduce inflammation, regulate digestion, increase cardiovascular health, lower cholesterol levels in the blood, detoxify the body, and decrease allergic reactions. And even more, broccoli can help prevent heart attacks and strokes.

Photo by photobunny

8. Garlic

Garlic packs the most nutritional punch of any vegetable. This vegetable can help fight off the cold. Garlic is a great source of calcium and potassium that get rid of unwanted bacteria. Garlic was found to be effective in lowering LDL cholesterol, increasing HDL-C cholesterol, and reducing total cholesterol. Garlic has also anti-cancer benefits. A recent study has shown that people who ate eating garlic every day had low rates of colon, prostate, and stomach cancer.

You can use garlic raw or cooked. You can add it to your salads, soups, and meat dishes. Garlic contains sulfur compounds, alliin, and allicin which both provide health benefits. They can be found in raw garlic. So, the best way to eat garlic is by eating it raw and fresh.

Photo by Steven Jackson Photography

9. Turmeric

Turmeric is one of the healthiest spices in the world. Turmeric is a principal element in curry powder, and it is used in mustard. It is also used in prepared mustard. Turmeric is also versatile and you can add it to soups, salads… you can even use it to make drinks! Turmeric contains a wide variety of vitamins and minerals. Turmeric also contains Curcumin.

Curcumin has a wide range of health benefits. A recent study has shown that people who consumed turmeric regularly had a much lower risk of developing cancer than people who didn’t consume turmeric regularly or those who didn’t consume turmeric at all. Plus, curcumin can help prevent free radical damage and create an antioxidant effect.

Photo by kozumel

10. Salmon

Salmon is loaded with essential nutrients like omega-3 fatty acids, which have been shown to have numerous benefits. They are necessary for the activation of T-cells. A higher number of T-cells indicates a stronger immune system. If you have a strong immune system your body can fight off infections from bacteria or viruses easily. Fish has long been called brain food. It contains omega-3 fatty acids that have beneficial properties.

Several studies have shown that they can help prevent several mental conditions ranging from depression and bipolar disorder to schizophrenia, Alzheimer’s, chronic fatigue syndrome, and stress. Salmon can also help prevent obesity and control the inflammation in the digestive tract. It can also help to reduce the risk and incidence of depression.

Photo by adwriter

11. Oysters

Oysters are the host of antioxidants that keep you healthy. They have many health benefits. Trey is loaded with essential vitamins, minerals, and organic compounds. Oysters are also packed with protein, vitamin D, zinc, iron, and copper. They are also a great source of Vitamin C, phosphorus, niacin, and riboflavin. And even more, are also high in antioxidants, healthy cholesterol, and omega-3 fatty acids.

Due to their nutritional profile, oysters are a god among superfoods. Several studies have shown that people who consumed oysters regularly had a lower risk of heart disease, dementia, and depression, compared with people who didn’t consume oysters at all. Oysters can boost your body’s health and overall functions. Oysters also contain magnesium, which can lower your blood pressure and increase circulation and blood oxygenation.

Photo by Oksiana

12. Oatmeal

Oysters offer a ton of health benefits. Oatmeal is a great source of phosphorus, copper, biotin manganese, molybdenum, chromium, and magnesium. Oatmeal can boost your morning energy levels. Oatmeal is also high in beta-glucan, which significantly enhances the human immune system response to bacterial infection. Beta-glucan is a type of soluble fiber. Numerous studies have shown that beta-glucan has beneficial effects on diabetes.

And even more, beta-glucan in oatmeal, one of the healthiest foods you should give a chance this winter, is believed to play a role in lowering cholesterol. The fiber in these healthy winter foods helps make you feel satisfied longer and slows the absorption of glucose. It also keeps sugar spikes and dips at bay and helps with your stool. Oatmeal also contains avenanthramide, the antioxidant compound that can prevent free radicals from ruining your health.


You’ve now discovered a range of winter superfoods, the healthiest foods you should give a chance this winter, that can boost your health and keep you feeling great during the colder months. From the vibrant red bell peppers to the nutrient-packed kale and the omega-3-rich salmon, these foods offer a plethora of benefits for your overall well-being. By incorporating these nutritious options into your diet, you’re not only treating your taste buds but also providing your body with essential vitamins and minerals that support your immune system and promote good health.

Take the opportunity this winter to explore these healthiest foods you should give a chance this winter and reap their numerous advantages. Whether you roast some Brussels sprouts, whip up a yogurt parfait, or savor a warming cup of green tea, each choice brings you closer to a healthier lifestyle. Embrace these winter wonders and let them work their magic on your well-being!


What are the health benefits of including red bell peppers in my winter diet?

Red bell peppers are rich in vitamin C, which boosts immunity. They also contain antioxidants that help fight inflammation. They are low in calories and high in fiber, making them a great choice for weight management.

How can Brussels sprouts contribute to my overall health during winter?

Brussels sprouts are packed with vitamins K and C, essential for bone health and immunity. They also provide fiber for gut health and antioxidants that protect cells from damage. Including them in your diet can support overall well-being during the winter season.

Why should I consider adding sweet potatoes to my winter meals?

Sweet potatoes are a nutritious source of vitamins A and C, crucial for immune function. They also offer fiber for digestive health and complex carbohydrates for sustained energy. Incorporating sweet potatoes into your winter diet can enhance your overall health and well-being.

What makes kale a must-have superfood for the winter season?

Kale is a nutritional powerhouse, rich in vitamins A, K, and C, as well as minerals like calcium and iron. Its high antioxidant content supports immune function and helps combat seasonal illnesses. Adding kale to your meals can boost your nutrient intake during winter.

How does yogurt benefit my health if consumed regularly in winter?

Yogurt is a probiotic-rich food that promotes gut health by supporting beneficial bacteria in the digestive system. It also provides protein, calcium, and vitamins essential for overall well-being. Including yogurt in your winter diet can aid digestion and strengthen your immune system.