When temperatures drop and the days get shorter, the body feels the pull: sun exposure decreases and, with it, the production of vitamin D, and energy expenditure to stay warm skyrockets. In this context, a diet with seasonal foods packed with vitamins and minerals makes a difference: it strengthens defenses, helps maintain energy and takes care of your mood.
It's not all about just throwing in citrus fruits: there's a huge range of winter vegetables, legumes, nuts, fermented dairy products, oily fish, and tubers that, combined with homemade broths, soups, and stews, make it easy to eat a rich and balanced meal. Choosing seasonal produce guarantees freshness, better flavor, and, moreover, It represents a plus in sustainability and savings.
Why prioritize vitamins and seasonal foods in winter
During the cold months, the body needs an optimal supply of vitamins A, B6, B9, B12, C, D and E, as well as minerals such as selenium, zinc and iron, to maintain a healthy immune system. These vitamins and minerals are involved in protection against infections, energy production, tissue formation, and the care of skin, bones, and mucous membranes.
Choosing seasonal produce is a great idea: they're usually harvested at their peak and contain more nutrients, arrive fresher at the table, and retain their flavor better. They also benefit the local economy, reduce transportation and industrial refrigeration costs, and tend to be more affordable due to the greater supply, which translates into Better nutritional value, more flavor and a smaller carbon footprint.
In winter, we crave stews, broths, creams, and casseroles. Properly prepared, they're ideal for adding vegetables, legumes, and quality proteins, while also promoting hydration. It's worth remembering that vitamin C is sensitive to heat and light, so including fresh fruit, salads or undercooked vegetables daily helps preserve it.
The cold weather and fewer hours of daylight encourage us to spend more time at home and give in to caloric temptations. Maintain a varied, satiating, and micronutrient-rich diet, use spices such as cinnamon, cloves, cumin or turmeric To warm up and drink infusions (rooibos, ginger, chamomile) helps combat the cold without increasing the calories.
If you're worried about your weight, try vegetable broths, creamed vegetables, legumes 2 to 3 times a week, and plenty of vegetables. All of this helps maintain a healthy balance. energy, satiety and appetite control, while taking care of the defenses.
Key foods and how to incorporate them
Leafy and cruciferous vegetables: winter's green base
Leeks and turnips are another winter classic: they are digestive, provide vitamin C (leek), vitamin A and fiber (turnip) and are very versatile in soups, creams and stews. They are perfect for light and tasty spoon dishes.
Roots and tubers: sustained energy
Carrots, potatoes and sweet potatoes provide complex carbohydrates, fiber, and micronutrients. Carrots are famous for their beta-carotene (provitamin A), which helps maintain vision, skin, and mucous membranes; sweet potatoes and potatoes provide potassium and stable energy for everyday life. Beta-carotene acts as a protective antioxidant for the heart and arteries.
Try herb-roasted carrots, crispy sweet potato sticks, and potatoes in legume stews for added texture and satiety. Alternate cooking to vary flavors and improve the acceptance in children and adults.
Citrus and other winter fruits: defense and antioxidants
Oranges, tangerines, lemons, and grapefruits are a safe source of vitamin C, which is key to immune response and collagen synthesis. Other seasonal fruits, such as kiwi, apple, pear and pomegranate add fiber, antioxidants and water, which also counts for hydration. Including whole fruit preserves fiber and helps absorption of plant iron.
Don't forget strawberries (when available), mango, or pomegranate to vary the antioxidant profile. Combining them with natural yogurt or kefir makes for satisfying and very nutritious snacks. gut-friendly.
Legumes: vegetable protein and B vitamins
Lentils, chickpeas, beans, and peas contain a high concentration of B vitamins (B2, B3, B6, B9), as well as A, E, and C to a lesser extent, and minerals such as iron, zinc, magnesium, potassium, and calcium. They are inexpensive, versatile, and very filling. Eat them 2 to 3 times a week. potajes, warm salads or creams, combining them with vegetables and whole grains to complete amino acids.
A trick: add bell pepper or a squeeze of citrus fruit at the end to boost the vitamin C and improve iron absorption. And if they seem heavy, try cooking them with cumin or bay leaf and rinsing them well if they're canned to reduce the amount of sugar. fermentable oligosaccharides.
Nuts and seeds: good fats and vitamin E
Almonds, walnuts, and hazelnuts provide heart-healthy fats, vegetable protein, fiber, minerals, and vitamin E, a powerful antioxidant that supports immune defenses and skin health. Almonds are notable for their calcium content, a boon when reducing dairy consumption. Prioritize healthy versions. raw, without salt or sugar and control the portion (a handful).
In the kitchen, they are versatile: chopped into salads, vegetable creams, fish sauces, or as a yogurt topping. Seeds (sesame, pumpkin, flax) also provide minerals and, in the case of flax and chia, alpha-linolenic acid (plant-based omega-3) with mild anti-inflammatory effect.
Quality proteins: oily fish, eggs and lean meats
In winter, when there is less sun, it is a good idea to ensure vitamin D intake through oily fish: salmon, tuna, sardines, or mackerel. They also provide omega-3 fatty acids, which are useful for cardiovascular health. Eggs provide high biological value proteins and small amounts of vitamin D, while lean meats and poultry provide vitamins B1, B6, and B12, and minerals such as iron, zinc, and selenium essential for immunity.
Include blue fish 2-3 times a week and alternate with white fish, for example with cod recipes, eggs, and lean meats. If you are a vegetarian, review your B12 supplementation with a healthcare professional. legumes and non-ultra-processed soybeans.
Fermented dairy products and vitamin D
Yogurt and kefir contribute to a healthy microbiota thanks to their probiotics, which are linked to a better immune response. During periods of lower light, milks fortified with vitamin D They help cover needs when sun exposure is limited.
Opt for natural, sugar-free versions and combine them with fruit and nuts. If you don't consume dairy products, consider enriched plant-based drinks and adjust your calcium, iodine, and vitamin D intake with professional advice. avoid deficiencies.
Alliums with character: onion, garlic and leek
Alliaceous vegetables (onion, garlic, leek) contain sulfur compounds with antiseptic and mucolytic effects. They are a versatile ingredient in broths and stews and are associated with cardiovascular benefits. Raw garlic is more potent, but cooked garlic also contributes. Store it in a cool, well-ventilated place (not in the refrigerator) and, if you find it indigestible, remove the garlic. tooth germ.
Onions provide vitamin C and flavonoids; when cooked, they become sweeter and easier to digest. A homemade trick for colds is to leave half a chopped onion in the room to ease nighttime breathing in children. In the kitchen, it works well in stir-fries, broths, and stews. legumes and vegetable creams.
Artichoke: purifying and versatile
The artichoke is a winter classic. Its cynarin and sterols are linked to digestive support and a lipid profile, while also providing fiber and minerals. Baked or microwaved (8-10 minutes on high), with a drizzle of olive oil and salt, it's a simple and spectacular starter. It also goes wonderfully in cream with leek and potato for a rich texture. soft and comforting.
Other useful vegetables: zucchini, pepper and cucumber
Zucchini provides vitamins C and A; bell peppers are notable for their high vitamin C and vitamin B6 content; and cucumbers provide vitamins C and K with a high percentage of water. Use them in stir-fries, soups, warm salads, or raw when you're looking to preserve them. maximum vitamin C.
Hot hydration and spices with a warming effect
Even if you feel less thirsty, you should drink in winter: water, homemade broths, and infusions are all good choices. The goal is to keep mucous membranes hydrated to better protect the respiratory system. Spices like cinnamon, cloves, cumin, turmeric, or ginger add flavor and that feeling of comfort. warmth so grateful without adding sugar or fat.
Punctual supplementation, with head
In certain situations, a supplement with vitamin C, zinc, or selenium may be considered, always under professional judgment, if the diet does not meet requirements. The priority is real food: supplements never replace a varied diet and, in fact, their role is to temporary and personalized support.
Vitamins that should not be missing
Vitamin A: Protects barriers against external agents and supports kidney, heart, and lung function. Found in carrots, spinach, and sweet potatoes (beta-carotenes that the body converts into vitamin A).
Group B (B6, B9, B12): Essential for energy and immunity. Folic acid (B9) helps create new cells, and a deficiency can weaken defenses. Sources: leafy vegetables, beets, legumes; B12, in animal foods or supplementation in vegetarian diets.
Vitamin C: A key antioxidant and protagonist in collagen synthesis for bones and joints; it helps fight colds. Citrus fruits, kiwi, peppers, and spinach are excellent sources. Remember that it is fragile to heat and should be consumed fresh portions daily.
Vitamin D: With less sun, you have to look for it on the table. Essential for immunity and bone health. Salmon, tuna, sardines, eggs, and fortified dairy products are allies for maintaining adequate levels in winter.
Vitamin E: antioxidant that is also associated with a lower incidence of infections. Nuts and whole grains are the best sources to ensure a constant contribution.
Minerals that make the difference
Selenium: It intervenes in defenses and antioxidants. You can find it in fish, seafood, meat, eggs, vegetables, and cereals.
Zinc: Vital for immune function. Found in beef, pork, lamb, nuts, and legumes. Useful when respiratory infections increase.
Iron: key to transporting oxygen and avoiding fatigue. It provides red meat, eggs, legumes, nuts, and spinach. Combine it with vitamin C (peppers, oranges) to improve its absorption.
How to organize your meals for winter
Breakfasts with intention: hot oatmeal with seasonal fruit and nuts, or yogurt with kiwi and pomegranate. Mid-morning, a tangerine and a handful of almonds. The goal is to start the day with protein, fiber and vitamins.
Comforting yet light meals: homemade soups, broths, and creamed vegetables; legume stews with lots of vegetables; baked bluefish with salad. Avoid ultra-processed foods and opt for simple cooking with recognizable ingredients.
Functional snacks: yogurt/kefir with berries, a green smoothie with spinach, apple, and lemon, or carrot and cucumber sticks with hummus. These are snacks that nourish without spiking blood sugar and help keep your appetite at bay.
Plan weekly menus, shop for seasonal items, and cook in batches to have bases (broths, cooked legumes, roasted vegetables) and save time. Occasional natural juices (orange and pomegranate, for example) can be a great addition, but always prioritize. the whole fruit with its fiber.
Simple and delicious recipes
Pumpkin Soup with Ginger
Diners: 4 | Time: 30 minutes
- 500 g pumpkin
- 1 cebolla
- 1/2 teaspoon ground ginger
- 1/2 liter of vegetable broth
- Extra virgin olive oil
- Salt and pepper
Sauté the onion in a little oil, add the ginger, stir in the chopped pumpkin, and cover with the broth. Cook until tender, blend finely, and season with salt and pepper. For a variation, see the recipe. pumpkin cream with gingerServe very hot for a immediate heat effect.
Creamy spinach risotto
Diners: 2 | Time: 40 minutes
- 400 g spinach
- 1 cebolla
- 150 g of Arborio rice
- 1 l vegetable broth
- Extra virgin olive oil
- Salt and pepper
- Parmesan cheese to taste
Sauté the finely chopped onion over low heat, briefly sauté the spinach, add the rice, and sauté. Gradually add the hot broth, stirring constantly, until the rice is tender and has a creamy texture. Finish with Parmesan cheese and a squeeze of lemon. enliven the flavor.
Baked sweet potato sticks
Diners: 2 | Time: 40 minutes
- 200 g sweet potato
- Provencal herbs
- Garlic powder
- Extra virgin olive oil
- Salt and pepper
Cut the sweet potato into sticks, mix with oil, garlic, and herbs, season with salt and pepper, and bake for 20-25 minutes at 200°C, until the edges are golden brown. They'll be crispy on the outside and tender on the inside, perfect as a dessert. vitamin-enriched garnish.
Top 10 winter allies for your defenses
1) Onion, garlic and leek: mucolytic and antiseptic properties, useful against germs. Homemade trick: half an onion cut into pieces in the room can help children breathe better while sleeping if they have a cold.
2) Carrot: Rich in beta-carotene, which the body transforms into vitamin A to keep mucous membranes in good shape and reduce the risk of respiratory infections.
3) Chard, spinach, endives, borage: A great source of fiber, folate, and vitamin C; spinach also provides zinc, an ally of the immune system.
4) Broccoli: It stands out for its vitamin C content; add it in moderation during cooking to preserve the vitamin content.
5) Kiwi, lemon, mandarin, orange and grapefruit: antioxidants and vitamin C galore; they also improve the absorption of plant-based iron.
6) Royal jelly: It contains vitamins A, B, C, and E, as well as minerals. Consult your pediatrician or healthcare professional before offering it to children or using it regularly.
7) Fermented dairy products (yogurt, kefir): Its probiotics support immunity and intestinal health during cold season.
8) Milk enriched with vitamin D: useful when there is little sun exposure.
9) Water and infusions: Even if you're not that thirsty, staying well hydrated is key to keeping your mucous membranes and defenses ready.
10) Blue fish (salmon, tuna, mackerel, sardines): priority source of vitamin D and omega 3 in winter.
Winter selection with a cooking trick
Almond: protein, healthy fats, vitamin E, potassium, iron, phosphorus, magnesium, and plenty of calcium. Best raw and unsalted; it's great in soups, salads, desserts, or fish sauces.
Artichoke: Purifying effect, fiber, phosphorus, cynarin, and sterols; aids digestion and lipid profile. Baked or microwaved, with oil and salt; as an infusion, it can relieve feelings of heaviness.
Garlic: Sulfur compounds with action against infections and cardiovascular benefits. It's more potent raw, but also useful cooked; it's best kept out of the refrigerator, and the germ should be removed if it repeats.
Orange: Loads of vitamin C, pectin and flavonoids, as well as folic acid and thiamin. Better whole than in juice to take advantage of fiber and enhance satiety and iron metabolism.
Onion: sulfur compounds and flavonoids, helps with colds and bronchial problems. Store it peeled in the refrigerator, well wrapped if it's already cut, and play with cooking times to modulate its intensity and digestive softness.
Fight the cold without gaining weight
The drop in temperature increases calorie expenditure, but it doesn't justify binge eating ultra-processed foods. Fill your plate with vegetables, add quality protein and good fats, and use spices to comfort you without adding empty calories. Eating legumes 2-3 times a week offers fiber, satiety and micronutrients that keep you going.
Avoid excess sugar, pastries, and fried foods; prioritize cooking methods such as baking, steaming, gentle sautéing, and slow-cooking. Drink warm infusions and broths to hydrate, and don't neglect exercise: walks, home workouts, or whatever you enjoy most. balance the scales.
The key to winter is regularity: fresh seasonal produce, homemade soups and stews, vitamin C-rich fruits, and fermented and oily fish daily. With a little planning and these allies, your immune system, energy, and mood will have a boost. Everything is in favor of getting through the cold in good health.
