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Top 6 Healthy Winter Foods


Every season brings along a joy. Changes in climate and new food crops are the best part of every season. Yet, also throughout the winter season, which normally provides less new crops to the people, you can have a healthy living. From gaining weight to losing it, winter presents you abundance of healthy foods which provide a complete nutritional balance to maintain your immune system and to keep you ever fit.

Healthy Winter Foods
Source by : wikimedia

So here we present you the list of top 6 healthy winter foods, which will not only keep your body warm, but will keep it healthy and fit during the whole winter season too, take a look


EGGS are the best winter foods which everyone must have once or even twice a day. It has Omega 3 oily acids which are proven to cheer the mood and they may also help lessen depression. Eggs also contain phospholipids, which enable nutrients to drive into the brain more efficiently, therefore helping to strengthen and sharpen your memory and other brain functions. EGGS even keep you warm and fit!

Chicken egg

Nutritional value per 100 g (3.5 oz)

Energy 647 kJ (155 kcal)
Carbohydrates 1.12 g
Fat 10.6 g
Protein 12.6 g
Tryptophan 0.153 g
Threonine 0.604 g
Isoleucine 0.686 g
Leucine 1.075 g
Lysine 0.904 g
Methionine 0.392 g
Cystine 0.292 g
Phenylalanine 0.668 g
Tyrosine 0.513 g
Valine 0.767 g
Arginine 0.755 g
Histidine 0.298 g
Alanine 0.700 g
Aspartic acid 1.264 g
Glutamic acid 1.644 g
Glycine 0.423 g
Water 75 g


Chestnuts remind me the Christmas holidays! Well it is a traditional, healthy winter food which is an excellent source of Vitamin-B, potassium, manganese and copper. Chestnuts keep you active and healthy. These are besides one of the only nuts which have vitamin C, which is perfect for winter season; to beat influenza and other associated syndromes.

Nutritional Information: Serving Size 2 1/2 nuts

60 Calories
1 gram Protein
13 grams Carbohydrates
1 gram Fat
1 mg Sodium
* Vitamin A
20% Vitamin C
* Calcium
* Iron
*less than 2% USDA  

Oily Fish

Vitamin D, which is an essential element to keep your bones healthy is formed by the body when it undergoes sunrays (especially the morning rays), since these have Vitamin-E. Lack of Vitamin D in winter season is said to be one of the major causes of SAD (seasonal affective disorder). Oily fish is the best winter food to provide high nutrition of Vitamin D + Vitamin E, which helps cheering mood by growing the quantity of serotonin. Vitamin D usually decreases in winter times, so having oily fishes in diet helps to maintain the level of Vitamin D. Besides, these are a rich source of providing Omega 3 fats to the body.

Fish Product per 1 oz./ 28 gr (unless otherwise

Fish Product per 1 oz./ 28 gr (unless otherwise Calories Fat (gr)
Calories in Anchovy* Fillet, canned and drained 76 cal 5.5g
Calories in Bloater*, filleted and grilled 70 cal 4.3g
Calories in Caviar, black 72 cal 4.4g
Calories in Cod Fillet in Batter 70 cal 4.3g
Calories in Cod Fillet, raw 21 cal 0.3g
Calories in Cod Steak, frozen and raw 19 cal 0.3g

Sweet Potatoes

Sweet potatoes are an extremely healthy food, best for winter season. They lie in the category of ‘Roots’ which keeps your body warm. Sweet potatoes are also a rich source of dietetic fiber and carbohydrates. Moreover, they provide Vitamins like A and C and essential minerals like copper and manganese. Serve yourself, whether stewed, grilled or in a form of hot yummy soup!

Nutritional value per 100 g (3.5 oz)

Energy 360 kJ (86 kcal)
Carbohydrates 20.1 g
Starch 12.7 g
Sugars 4.2 g
Dietary fibre 3.0 g
Fat 0.1 g
Protein 1.6 g


It may sound funny but ‘Chocolates’ enhance your mood and keep you warm, especially the ones which are of high quality (dark colored) with a good number of cocoa quantity.  So whenever going out in winter season, make sure to carry along a pack full of chocolates with you to keep you warm and happy!

Numbers are % by weight, not % of daily value.

Ingredient Cocoa – low fat (European type) Cocoa – high fat (Breakfast cocoa) Unsweetenedchocolate Bittersweetchocolate
Fat 10-15% 20-25% 45-55% 33-45%
Carbohydrates 45-60% 45-60% 30-35% 20-50%
Sugars 0-2% 0-2% 0-2% 13-45%
Dietary fibers 20-35% 30-35% 15-20% 5-8%
Protein 17-22% 15-20% 10-15% 5-10%
Calories per oz ca 60 ca 90 140-150 150-160
Calories per 100 g ca 200 ca 300 470-500 500-550

Sesame Seeds

Sesame seeds are proven to produce body heat during winter season. These are a great source of calcium, magnesium, iron, manganese and copper as well. Sesame seeds are recommended to have after mealtime, as it helps in digesting food. Sesame seeds even helps in making your skin softer preventing it from being dry during winter season.

Sesame seed kernels, toasted

Energy 2,372 kJ (567 kcal)
Carbohydrates 26.04 g
Sugars 0.48 g
Dietary fiber 16.9 g
Fat 48.00 g
Protein 16.96 g
Tryptophan 0.371 g
Threonine 0.704 g
Isoleucine 0.730 g

If you have your own tested foods which are best for having in winter season, do share with us!


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