5 foods to beat winter blues

Between November and March (or, let’s face it, April), living in a cold place can be terrible. But it doesn’t have to be that way if you stock your pantry with foods like these that will boost your mood and immunity in the coldest months of the year. (All Photos: Shutterstock) | Root vegetables: Vegetables like beets, carrots and turnips can withstand the cold, so local farmers can provide fresh produce — and you can reap the benefits. Roast carrots for a boost of beta-carotene, or boil turnips for vitamins C and A.

Updated on: Dec 25, 2014 1:30 PM IST

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Between November and March (or, let’s face it, April), living in a cold place can be terrible. But it doesn’t have to be that way if you stock your pantry with foods like these that will boost your mood and immunity in the coldest months of the year. (All Photos: Shutterstock) | Root vegetables: Vegetables like beets, carrots and turnips can withstand the cold, so local farmers can provide fresh produce — and you can reap the benefits. Roast carrots for a boost of beta-carotene, or boil turnips for vitamins C and A.

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Soup: Soup is winter’s perfect food — as long as you hold the cream, salt and beef. Look for soup recipes that call for chicken broth, vegetable broth or water as the base and include a lot of vegetables. Pair your soup with a side of 100 percent whole grain crackers for a dose of grains. Don’t have any recipes handy? Try Cleveland Clinic’s tasty and healthy Collard and Lentil Soup.

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Oatmeal: Oatmeal is much more than just a convenient breakfast food; it also provides nutrients that are essential during winter. Oatmeal is high in zinc (important for proper immune function) and soluble fiber (associated with heart health). Although instant oatmeal is more convenient, it is a bit more expensive. To eat healthy on a budget, go with old-fashioned oats.

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Broccoli/ cauliflower: Aside from getting the flu shot and washing your hands regularly, these cruciferous vegetables may be your top defense against winter sickness. Broccoli and cauliflower are both high in vitamin C, which is associated with enhanced immune function. If you can’t find fresh versions, don’t fret — frozen broccoli and cauliflower are just as nutritious.

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Fish: For a suprising alternative to typical comfort foods — often loaded with fat and sugar — try sushi. Choose rolls lined with tuna or salmon. Both are good sources of vitamin D. During the winter months, when you have limited exposure to the sun, food sources of the bone-healthy vitamin become even more essential. Vitamin D deficiency is associated with impaired growth, weakening of the bones and even the risk of heart disease.