Winter Nutrition Tips: 8 Ways To Stay Healthy During Cold Season

Trusted Health Products
Written By Lavera Stewart / Reviewed By Ray Spotts

Winter approaches and the cold means it’s so important to make sure you’ve got a strong immune system, absorbing the correct nutrients in the right amounts. Moreover, changing from warm to cold on a regular basis can increase infection risks and depress your general mood. What will you do and how can you prepare in light of these facts? We’re going to take you through all the tips you need to know about nutrition this winter.

Add vitamins D, C and some zinc into your diet

All of these, especially vitamin C which is commonly found in citrus fruits, can give your immune system a real boost, preparing you to fight colds and the flu. We usually get most of our vitamin C from solar rays, however, this becomes a lot more challenging in the winter. As a result, you’ll want to try and add some vitamin D from supplements to reduce the likelihood of cravings and depression. Zinc is also a real game-changer. This mineral which is present in eggs, fish and dairy can really help stave off infections.

Stay hydrated - drink some water

A simple thing like drinking more water or tea is a brilliant little tip that can help one stay on top and avoid potential dehydration. The cold weather can cause us to become more dehydrated and we could feel a whole lot more tired during daylight hours as a result of not drinking enough of the good stuff. It may always seem more attractive to drink a hot caffeinated beverage, especially how it keeps you warm, but opt for hot tea rather than coffee. The addition of tea has also been linked to healing properties, building up the immune system and stimulating one’s metabolism.

Eat a lot of fresh fruits and veggies

This is a tip that’s high up on the priority list. All of these contain all the minerals, vitamins and phytochemicals one needs to survive. Moreover, they will help keep your immune system working and in check, boosting performance and protecting from unwanted intruders. If you’re not able to get your hands on your favorite fruits and veggies, professional nutritionists such as the guys working at suggest going for frozen or canned products. Frozen are usually the best from this option because of lower sugar content. Don’t forget the utility of freezing - it locks in nutrients, so don’t be shy of consuming frozen produce to get all the nutrition you need.

If you think that nothing is available in the winter then think again! There are a number of fresh seasonal fruits and veggies that can be held for long times, transported and stored with ease. All sorts of winter varieties are available such as chicory, pumpkin, root vegetables, radicchio and cabbage. When going for fruits, choose those that can be harvested in late autumn periods because these will be seasonal and have better nutritional content. Great examples are apples, pears, grapes and pomegranates.

When pathogens are concerned, eat onion and garlic

The winter is a time for diseases and pathogens to spread amongst people as they become sick. One should consume as much garlic and raw onion because they have powerful disinfecting and antibacterial properties. One of the greatest things is that these two vegetables are always available all year round.

Avoid overeating

When one overeats they generally need their body to work harder and so expend more energy to break down food. During the winter one will want to save their energy for heating their body up and keeping the metabolism going rather than wasting it on excessive gut movements. Not only this but overeating can create a bloated feeling that makes one feel worse off.

Red fruits protect you

Food which is red in color is usually packed full of antioxidants. These are essential for protecting the body against potentially harmful free radicals which can easily destroy bodily cells, particularly in the cold. Fruits such as pomegranates as well as berries including blueberries and raspberries are packed full of them, so stock up!

Keep your insides warm

As it gets cold, hot food and drink should always be on the menu. Spices are also a great addition and will stimulate internal muscles, circulatin and metabolism whilst also helping one develop resistance to the cold. Ginger, pepper, cinnamon, chili and nutmeg are not only healthy but taste great in any meal. Spice up your food and your gut will thank you for it!

Stay healthy during winter times

Now that you’ve read our tips, you should be well equipped to live healthily throughout all those pesky cold days. Remember to eat a balanced diet and stay hydrated, plus get enough sleep to help the body recover. All the best!

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Written By:

After working as a yoga trainer for close to six years and completing her dietetic internship, Lavera Stewart took a detour on her career path to pursue a role as a Marketing Manager for GrainStain Inc., where she worked for three years before starting her private practice. Today, Lavera uses her skills in nutrition and movement therapy and marketing to run her practice where she helps people improve their relationship with food and their bodies so they can show up for what matters most in their life. Lavera is focusing on intuitive eating and movement, and weight-inclusive wellness.

Reviewed By:

Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at

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