What to eat this winter

by Sanjeev Kapoor

The beautiful season of winter is finally here. The chilly climate is such a welcomed change after the rainy monsoon. The cold winter day also tends to increase our appetite,  make us crave for more food that we usually eat, and this hunger is natural. However, this consumption should be moderated or else it’ll lead to numerous health problems, while making you gain weight. So in order to be fit and healthy during and after the winter,  we’ve got a list of vegetables and fruits that you must include in your diet.

Leafy Vegetables

Leafy vegetables grow phenomenally well during winters. That's why ‘Sarso Da Saag’ along with ‘Makke Di Roti’ is consumed especially during the winters in Punjab. Moreover, Saag has its own warmth that keeps your body heat in check. Other green leafy vegetables are particularly rich in vitamins A, C and K. So make sure you include plenty of these seasonal leafy veggies in your diet this winter.


While it might be a pain to get the delicious pomegranate pearls out of its skin, it is definitely worth it. A fruit that thrives in winter, Pomegranate is nutritious and loaded with antioxidants, Vitamin C and other key nutrients which are necessary for bodily functions, especially during winter. According to some studies a cup of pomegranate daily is helpful in keeping free radicals from oxidizing “bad” LDL cholesterol which contributes to plaque buildup in the arteries. This way you have a healthy-flowing heart to keep you energised.

Citrus Fruits

Winter is also perfect for Citrus fruits like Lime, Oranges, Mosambi and Grapefruit. Winter in particular makes them more flavourful and juicy. While refreshing your lazy mornings, citrus fruits also provide nutrition with their reserves of vitamin C. In fact, one medium orange can give you more than 100 percent of your daily required dose. It is also fibrous, which aids regular bowel movements, so one less thing to worry about this winter.

Root Vegetables

In areas with extreme winter, getting fresh vegetables can be quite tricky as some veggies cannot withstand the harsh cold climate. However, some others, like root vegetables can withstand cold climates with ease, and grow underground. This way you can get fresh produce at a reasonable price. Root vegetables like carrots, turnips, beets are known for their fair share of nutritive properties. Carrots have beta-carotene and turnips are rich in vitamins C and A. This however isn’t an excuse to have another bowl of delicious Gajar Ka Halwa.


Another vegetable that grows underground and is strong enough to withstand harsh winter climate is Potato. Now you might be wondering why this wasn’t included in the category of root vegetables- that’s because it is actually a stem vegetable. While Potato is categorised as a ‘bad’ due to its immense starch content, they actually possess immunity boosters—vitamins C and B6, which is really helpful during winters.

Cruciferous Vegetables

Falling ill during winters is very common. So to avoid getting cold and flu, you need strong immunity . And cruciferous vegetables like cauliflowers and broccoli have plenty of immunity boosters, thanks to the abundance of Vitamin C, to keep you guarded and ward off harmful viruses and bacteria.

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MasterChef Sanjeev Kapoor

Chef Sanjeev Kapoor is the most celebrated face of Indian cuisine. He is Chef extraordinaire, runs a successful TV Channel FoodFood, hosted Khana Khazana cookery show on television for more than 17 years, author of 150+ best selling cookbooks, restaurateur and winner of several culinary awards. He is living his dream of making Indian cuisine the number one in the world and empowering women through power of cooking to become self sufficient. His recipe portal www.sanjeevkapoor.com is a complete cookery manual with a compendium of more than 10,000 tried & tested recipes, videos, articles, tips & trivia and a wealth of information on the art and craft of cooking in both English and Hindi.