Winter Wellness Foods
Shanthi Appelo, MS, RD
| 3 min read
Key Takeaways
- Stay hydrated year‑round; aim for about 2 liters of water a day for women and 3 liters for men, and boost intake with herbal teas, soups and broth.
- Load up on immune‑supporting foods—complex carbs, high‑fiber probiotics and vitamins D, C and A from sources like whole grains, fortified milks, citrus, carrots and mushrooms.
- Support mental health in the darker months with omega 3 fatty acids, magnesium and B vitamins found in salmon, walnuts, spinach, almonds, whole grains and leafy greens.
With shorter days and colder temperatures, it can be easy for your health routine to change.
You may exercise less, crave more comfort food and not drink enough water. Here are some tips to stay well in the winter months.
Stay hydrated
While drinking enough water is essential in warm weather when we sweat, it’s important to maintain hydration in the winter. Mild dehydration can cause headaches, impair digestion and lower your mood, according to the Academy of Nutrition and Dietetics (AND).
There are a few reasons you may not realize you’re dehydrated in winter. You don’t feel as thirsty in cold weather, which may mean you drink less. Indoor heating lowers humidity, which can be dehydrating. Wearing heavy layers can also lead to underestimating how much you sweat.
Aside from eating plenty of fruits and vegetables, women should drink 2.1 liters or 73 ounces of water a day, and men should drink 3.1 liters or 100 ounces a day, according to the AND. This also depends on activity level, medication and health conditions. Early signs of dehydration include dry mouth and thirst.
To drink more water in the winter, try a few of these tips:
- Keep water with you.
- Drink herbal teas such as lemon, ginger or peppermint.
- Eat soup or drink broth.
Foods to eat for winter health
Here are nutrients and vitamins to keep you fueled and healthy:
Complex carbohydrates
Complex carbs such as oats, quinoa and whole grain bread offer long-lasting fuel to keep you energized during the winter. Try these breakfasts to stay fueled:
- Whole grain toast with fruit for breakfast
- Oatmeal power bowls with oats, chia seeds, Greek yogurt, berries and walnuts
High-fiber foods and probiotics
Winter means more viruses circulating and a higher likelihood of getting sick. A large percentage of our immune system lives in our gut, and high-fiber foods and probiotics can support our gut and immune health.
- Add miso into broth-based soups for flavor and probiotics
- Top kimchi on top of warm rice bowls or stir fries
- Look for products with live and active cultures
Vitamin D
With shorter days and less sun, vitamin D levels naturally drop in the winter. Vitamin D is essential for both bone and immune health. These vitamin D-rich foods can help you get the levels you need:
- Fortified dairy or plant-based milks
- Eggs
- Salmon
- Mushrooms
Vitamin C
Vitamin C is important for a healthy, functioning immune system. These foods are good sources of vitamin C:
- Citrus
- Bell peppers
- Broccoli
- Kiwi
Vitamin A
Vitamin A helps maintain the skin barrier, supports the development and function of white blood cells and regulates immune responses. These foods provide vitamin A:
- Carrots
- Sweet potatoes
- Winter squash
- Tomatoes
Nutrients for mental health
Feeling the winter blues or a more serious version like Seasonal Affective Disorder (SAD) is common with the shorter days. Along with exercise and stress management, there are nutrients that can help with your mood.
Omega 3 fatty acids can help regulate mood pathways in your brain. Good sources of omega 3s include:
- Salmon
- Sardines
- Walnuts
- Chia seeds
- Flax seeds
Magnesium supports relaxation and sleep. Try these magnesium-rich foods:
- Spinach
- Almonds
- Black beans
- Dark chocolate
- Pumpkin seeds
A winter trail mix with pumpkin seeds, almonds and a few dark chocolate chips is a healthy, magnesium-filled snack.
B vitamins are essential for energy and mood regulation. Keep these foods in your diet:
- Whole grains
- Eggs
- Poultry
- Leafy greens
- Legumes
Grain and legume bowls, stir fries and sheet pan meals with vegetables and lean protein such as salmon are all good ways to eat more nutritious vegetables.
Image: Getty Images
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