The science behind winter season food
Winter is the season when the body naturally demands more nourishment. Along with general weakness, cold and cough, issues like joint pain, muscle pain and stiffness, sore throat, skin dryness become prevalent. The reducing temperature brings fog and takes away the warmth of sunshine which further increases the chances of vitamin D deficiency.
As an Ayurvedic Nutritionist, I come across several patients facing body pains, constant weakness, digestion related discomfort, high blood pressure, respiratory infections in winters. These problems are often linked to aggravated Vata dosha and Kapha dosha, which naturally increase in cold and dry weather.
One of the most effective ways to manage these seasonal health concerns is by making the right dietary choices. Following a proper winter season food plan, eating season-specific foods and following Ritucharya based on Ayurvedic principles prevent many winter-related health issues.
Choosing the right winter season food helps the body to:
- Stay warm
- Build strength and stamina
- Improve digestion
- Prevent joint pain and seasonal infections
- Maintain energy levels
This article explains the best winter season food, including winter season fruits and winter season vegetables, along with Ayurvedic insights to help you stay healthy, strong and balanced throughout the winter months.
Traditional Indian Grains Ideal for Winter
1. Bajra (Pearl Millet)
Bajra is classified as warming and strengthening in Ayurveda. Bajra is one of the most important winter grains in India which is fiber rich and gluten free.
Benefits:
- Ushna Virya (hot potency) because of which it helps in pacifying kapha
- Improves digestion as it is rich in fiber, hence is beneficial for people with poor digestion power and also in case of diabetics
- Builds strength and stamina
- Provides long-lasting energy, hence helps in reducing unwanted cravings, avoiding overeating and is effective in weight loss.
How to eat: Bajra roti with ghee or curd (during daytime), bajra khichdi, bajra porridge.
2. Makki flour (Corn Flour)
Makki is grounding and nourishing. Makki ka atta (Corn flour) is widely used in North India during winters.
Benefits:
- Provides warmth in body
- Nourishes Medha and mamsa dhatu because of which it is helpful in case of weakness and fatigue issues
- Stimulates digestive power
- Supports gut health
How to eat: Makki Roti with green leafy vegetables such as mustard leaves (Sarso ka saag), Fenugreek leaves (Methi).
Winter Season Vegetables: Nature’s Immunity Boosters
1. Mushrooms
Mushrooms belong to the fungi family and the edible ones are magical powerhouses in winters. Mushrooms are the best source of vitamin D for vegetarians.
Tip- Keep mushrooms in sunlight from 10 am - 2 pm and then enjoy its sabzi and a dose of vitamin D for strong bones, immunity and joints.
Benefits-
- Mushrooms are rich in those antioxidants which are rare in case of plant foods such as Rich in antioxidants such as Ergothioneine, Glutathione, Polyphenols which help in protecting the cells from oxidative stress, inflammation and ageing.
- Contains high quality of fiber, although the amount is less. It contains both soluble (beta-glucans) and insoluble fibre (chitin), because of which mushrooms become good for gut, immune and metabolic health.
-
Low in calories because of which they are good for weight management
- Good for heart health as they protect the arteries from damage, help in controlling LDL (bad cholesterol) levels, improving HDL (good cholesterol) levels
Green Leafy Vegetables
Important winter season vegetables include:
- Spinach (Palak)
- Fenugreek leaves (Methi)
- Mustard leaves (Sarson)
- Bathua
Benefits:
- Rich sources of micronutrients such as iron, folate, magnesium, vitamin A, C, K
- Chlorophyll in green leafy vegetables help in blood purification and also improves Hb levels.
- Strengthen immunity by supporting Ojas Formation and reducing the episodes of frequent infections
How to eat: Saag, stir-fries, parathas, soups
Root Vegetables
Root vegetables such as sweet potato, carrots, beetroot, turnips, raddish helps in keeping you grounded and calm. These vegetables are packed with energy and they convert their stored starches into sugars to survive the winter season which makes them naturally sweet and healthy.
Benefits-
- These vegetables are rich in compounds which get converted to Vitamin A, which makes these veggies good for eyesight and immunity
- High fiber in these vegetables make them good for gut health as they enrich gut with good bacteria
- Complex carbohydrates in sweet potatoes provide sustained energy and warmth to body, which prevents constant food cravings and overeating habits.
Cruciferous Vegetables
Cruciferous vegetables such as cauliflower, cabbage are rich in dietary fibre, vitamins C and K, and natural antioxidants. Their benefits can be enjoyed when they are cooked properly with nourishing spices such as cumin, ginger, black pepper.
Benefits-
- They are rich in vitamin K which makes them good for bones and muscles
- Their Fiber and polyphenols improve insulin sensitivity, stabilizing energy levels and preventing weight gain during winters from high energy comfort foods.
- strengthen immunity as they are rich in antioxidants
- Helps in keeping grounded and calm
Winter Season Fruits: Natural Vitamin Support
Ayurveda recommends sweet and slightly sour fruits in winter. Diet should contain Winter season fruits which are rich in vitamin C, antioxidants and natural sugars that protect the body from seasonal infections.
Oranges and Kinnow
- Improve immunity as they are rich sources of vitamin C
- Increase the skin glow and improves skin texture as they have high water content (87%) hydrates skin and mucous membranes
- Soluble fiber in them supports digestion
- They help in relieving constipation and regulating bowel movements
Guava
- Balances Vata and Kapha
- Guava consists of over 200mg vitamin C per fruit—four times an orange's amount—for superior immune cell production and respiratory protection during flu season.
- Improves gut health and relieves constipation
- Rich in pectin fiber which makes it good for digestion
Apple
- Apple provides pectin fiber which help in lowering blood cholesterol and sugar levels
- Apples are Nourishing and light
- They are one of the safest fruits in any disease as it is wisely said An Apple a day keeps doctors away.
Pomegranate
It contains potent antioxidants like punicalagins and ellagic acid alongside vitamin C and fiber that helps fighting oxidative stress, for comprehensive winter wellness.
Ayurveda suggests eating fruits alone or between meals, not immediately after heavy food.
Healing Herbs and Spices for Winter
Spices are an essential part of winter season food. These are packed with antioxidants, and anti-inflammatory properties that help in maintaining body temperature and improve blood circulation during the colder months.
Turmeric (Haldi)
- Anti-inflammatory
- Strengthens immunity
- Supports joints and muscles
Ginger (Adrak)
- Improves digestion
- Reduces cold and cough
- Pacifies Vata and Kapha
Garlic (Lehsun)
- Improves blood circulation
- Supports heart health
Black Pepper & Cinnamon
- Improve metabolism
- Reduce mucus buildup
Healthy Winter Fats for Warmth and Strength
Ayurveda encourages healthy fats in winter season food. Healthy fats are required for absorbing fat soluble vitamins like A, D, E and K. They help to create a moisture barrier for skin, lubricating joints and strengthening muscles.
Butter
- Contains healthy fats such as MCTs (Medium Chain Triglycerides)
- Supports bone health, vision and immunity
Ghee
- Nourishes tissues
- Improves digestion
- Prevents dryness
Sesame Oil
- Excellent for Vata balance
- Used in cooking and body massage
Nuts and Seeds
- Almonds, walnuts, sesame seeds
- Provide warmth and strength
Traditional Indian Winter Foods
Indian traditional diet has always been following Ritucharya, because of which our ancestors always started having energy dense, warm and grounding winter season food so that their body can adapt to the seasonal changes which helped them to stay healthy and fit for ages. These recipes included-
- Laddoos made with jaggery, sesame and peanuts
-
Gajar ka halwa/ Gajrela
- Kanji made with black carrots and beetroot
- Makki roti with sarson ka saag and butter/ buttermilk
Foods to Eat in Moderation During Winter
Some foods should be limited in winters as increased intake of them can affect body temperatures, increase inflammation in body, stiffness in muscles, bones and make you more prone to infections, cold, cough, joint and body pains. These foods include-
- Ice creams and cold drinks
- Excess fried snacks
- Packaged and processed foods
These weaken digestion and increase Kapha.
Simple Ayurvedic Winter Diet Tips
- Eat warm, freshly cooked meals
- Include ghee in moderation
- Drink warm water
- Avoid skipping meals
- Eat largest meal at lunch time as our digestive power is at peak during that time
Conclusion
Indian food traditions have always respected seasons. Including the right winter season food, along with winter season fruits and winter season vegetables, helps maintain warmth, strength and immunity.
By eating locally grown, seasonal foods and warming spices, you support your body naturally and stay healthy throughout winter.
