Superfoods and Co.: Eight Tips for a Healthy Winter Diet

Our body is exposed to a number of challenges in winter.

Low temperatures, dry air from heating and an increased risk of infection put a lot of pressure on the immune system.

A healthy diet in winter can work wonders. And that’s not even hard.

Superfood blend for a strong immune system

If you want to eat healthy in winter and strengthen your immune system, you don’t have to rely on well-traveled foods. The best winter greens usually come from nearby and aren’t even expensive.

In this article we tell you what else you should take into account to spend the cold season in a healthy way and what foods should not be missing from your plate.

Eating healthy in winter: how it works

As already mentioned above, a healthy and balanced diet in winter is not rocket science. To give you a guide anyway, these eight tips will tell you what really matters.

1. Eat lots of fresh fruits and vegetables

You probably already know that fresh fruits and vegetables should be on your daily menu. But in winter it is even more important to eat fruits and the like.

Because fresh fruits and vegetables provide important vitamins -such as vitamin C-, minerals and secondary plant substances. These strengthen the immune system and give you a lot of energy throughout the day.

2. Buy seasonal fruits and vegetables

In winter it is not so easy to get fresh and tasty fruits and vegetables. That is why you should use seasonal and preferably regional fruits and vegetables.

Due to long transportation routes and storage time, valuable vitamins and minerals slowly degrade. Plus, real vitamin bombs like cabbage are in season in the winter, so you can eat your fill.

3. Watch your vitamin D intake

To eat as healthy as possible in winter, it is especially important to get enough vitamin D. It strengthens the immune system and is also a real mood enhancer. Normally, our bodies make vitamin D by converting sunlight into exactly this.

But unfortunately the sun doesn’t shine very often in winter, so you have to help with food. Eggs, fish, mushrooms and avocados are high in vitamin D and therefore should be part of a healthy winter diet.

4. Nuts against fatigue

Another unpleasant side effect of the dark season is that our bodies produce more melatonin due to reduced sun exposure. This hormone tires us. However, what is an advantage at night can cause real problems during the day.

To counteract the high release of melatonin in winter, serotonin production must be stimulated. Our body produces the hormone of happiness from the amino acid tryptophan, among other things.

This is also found in walnuts. For this reason, they should also be part of a healthy winter diet.

5. Vitamin C for strong defenses

Another vitamin that should not be missing from a healthy diet in winter is vitamin C. Not only does it strengthen our immune system, but it is also essential for the production of hormones and messenger substances.

To eat as healthily as possible in winter, foods high in vitamin C should be on your menu regularly. These include citrus, sauerkraut, red bell peppers, or parsley.

6. Red fruits and vegetables for cell protection

Red fruits and vegetables have a decisive advantage over other varieties: they have a particularly high amount of antioxidants.

And these protect our cells from free radicals, which can damage them. So, to eat as healthily as possible in winter, berries, red cabbage, and more need to end up on your plate.

Superfood blend with antioxidants and vitamin C

7. Onion plants against pathogens

Onions, leeks and garlic are also packed with important ingredients that are said to have an antibacterial effect and are therefore a must in fighting nasty pathogens.

And the best thing about bulbous plants is that they can be found in supermarkets all year round and can be easily stored for long periods of time.

8. Spices warm the body from within

So that you can prepare the already mentioned foods tasty, and also warm your body from the inside, you should definitely use spices.

Ginger, chili, pepper, nutmeg, and cinnamon not only taste good in hearty winter dishes, they also have a variety of ingredients that support our immune systems and boost our metabolism.

Cabbage: the superfood for winter

No winter vegetable comes in as many different forms as cabbage. In addition, vegetables are also a real nutrient bomb that you should not get fed up with in cold weather.

Because cabbage is low in calories and fat, it contains no cholesterol or purines, but it does contain a lot of vitamin C, as well as beta-carotene and calcium.

Cabbage is a great helper for our health. Cabbage provides a lot of fiber and promotes a healthy intestinal flora, which also has a positive effect on our immune system.

Sure, you can chop cabbage, red cabbage, and kale and cook them with spices to make a classic side dish, but that’s not all.

White cabbage is also the basis of the legendary cabbage soup, which is recommended over and over again for weight loss: vegetables in winter don’t have to be hearty and heavy.

You can also use white cabbage to make sauerkraut. The fermentation process turns it into a probiotic food that stimulates the intestinal flora.

Enjoy it as often as possible and your overall health will benefit. It’s best not to boil more tender sprouts, such as Brussels sprouts, cauliflower, and broccoli, but instead steam them so they’re al dente and lock in nutrients.

Superfood for winter: an overview

To give you an overview of all the foods that should not be missing from a healthy diet in winter. You can get an overview here:



  • avocados
  • cauliflower
  • broccoli
  • Chicory
  • carrots
  • Garlic
  • pumpkin
  • Leek
  • parsnips
  • parsley root
  • chicory
  • Cauliflower
  • Red pepper
  • red cabbage
  • Sauerkraut
  • spinach
  • White cabbage
  • onions

Spices and herbs:

  • chilies
  • Ginger
  • turmeric
  • nutmeg
  • oregano
  • parsley
  • Pepper
  • chives
  • thyme
  • cinnamon


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