What to eat in winter: seasonal vegetables and warming spices

What should you eat in winter, when it is cold outside, the days are getting shorter and there are fewer fresh vegetables and fruits? Seasonal vegetables such as kale, Brussels sprouts, root vegetables and pumpkin still provide vitamin C, folate and fiber. We also take inspiration from traditional Chinese medicine, which recommends mainly warm, cooked meals in winter. In this article, you will find a list of seasonal vegetables and fruits, tips on warming spices and an overview of the nutrients not to forget in winter.

What will you learn in this article?

1. Why choose seasonal vegetables and fruit?
2. Seasonal winter vegetables and fruit
3. Warm, cooked vegetables and fruit: inspiration from traditional Chinese medicine
4. What to eat in winter: foods for a varied diet
5. Warming spices: ginger, cinnamon, turmeric, chili and cloves
6. Which nutrients to keep in mind in winter?
7. Simple winter meal ideas
8. Key takeaways

Why choose seasonal vegetables and fruit?

Every season naturally brings its own vegetables and fruit.

They are harvested when they are ripe and often do not have to travel as far or be stored for as long. This helps them retain some sensitive nutrients better, such as vitamin C. Research has shown that leafy vegetables stored at room temperature can lose around a fifth of their vitamin C within just two days^[1].

Choosing seasonal and local produce also supports local growers and often saves you money. Depending on its origin and how it is grown, it can also be a more environmentally friendly choice. In winter, you do not have to rely only on fresh vegetables and fruit: fermented, frozen and well-storing varieties are also a great choice.

The good news is that even in winter we have vegetables that are a good source of nutrients. These include cruciferous vegetables such as broccoli and Brussels sprouts, which retain vitamin C relatively well even during storage^[1].

Seasonal winter vegetables and fruit

Even in winter, we can choose from a wide range of vegetables and fruit that help keep our diet varied. While some varieties tolerate the cold well and are harvested during the winter months, others keep their quality thanks to their long shelf life. This lets us regularly top up fiber, vitamins and minerals without relying only on imported produce.

Winter vegetables

Typical winter vegetables are those that tolerate low temperatures well or can be stored for a long time. Some, such as kale, can develop a milder and sweeter taste after the first frosts. Which vegetables are worth adding to your diet, and which nutrients do they offer?^[2]

• Root vegetables (carrots, parsley root, celeriac, parsnips): a source of fiber, and carrots also contain beta-carotene. Great in soups, roasted or in raw salads.

• Cruciferous vegetables (kale, curly kale, Brussels sprouts, cabbage, broccoli): contain vitamin C, folate, vitamin K and fiber.

• Leeks, onions and garlic: the basis of winter cooking. They contain fiber, including fructans, which serve as food for gut microorganisms.

• Pumpkin: for example Hokkaido or butternut squash, which are sources of beta-carotene and fiber.

• Beetroot: contains folate and potassium, stores well and is great roasted or in salads.

• Potatoes: provide potassium and vitamin C, and cooking them in their skins can reduce the loss of some nutrients.

• Jerusalem artichokes and black salsify: lesser-known winter vegetables that can add variety to your diet.

Winter fruit

In winter, there is also fruit that adds fiber, vitamins and other beneficial substances to your diet.

• Apples and pears: local fruit that can keep until spring when stored properly.

• Sea buckthorn: its berries are a notable source of vitamin C. According to a review, their content ranges from roughly 53 to 896 mg per 100 g, depending on the variety and where it is grown^[3].

• Frozen and dried fruit: frozen berries are great in porridge or smoothies, and you can also add dried plums from the summer.

To get enough fiber, it is a good idea to alternate different types of fruit and vegetables. EFSA recommends that adults consume at least 25 g of fiber per day^[4]. We explain why fiber also matters for the gut microbiome in our article Probiotics: do you need a supplement, or is your diet enough?. You can find out more about getting enough vitamin C from your diet in our article Tips to get enough vitamin C.

Warm, cooked vegetables and fruit: inspiration from traditional Chinese medicine

In winter, vegetables and fruit should not end up only in raw salads. Traditional Chinese medicine (TCM) divides foods according to their “nature” into cold, cool, warm and hot^[5]. It considers warming mainly foods cooked at higher temperatures, spiced and more filling foods, while “cold” foods are mainly watery raw vegetables and fruit^[6]. The imperial physician Hu Sihui of the Yuan dynasty already recommended “cold” foods in summer and “hot” foods in winter to help drive out the cold^[6].

How to build a winter plate according to TCM

• Warm meals as the basis: Focus on soups, broths, stewed and roasted vegetables as a side dish, porridges and one-pot meals.

• Cook raw vegetables and fruit: This makes them easier to digest and more warming for the body. Try, for example, baked apples, stewed pears with cinnamon, or plum or apple compote.

• Root vegetables, pumpkin and legumes: A filling and “warming” basis for winter meals.

• Warming spices: Use spices that give your meals a distinctive flavor. Try ginger, cinnamon or cloves.

What does science say?

Dividing foods into “cold” and “hot” comes from tradition. Research shows that cooking vegetables has its advantages, but also its limits:

• Beta-carotene in cooked vegetables: In a small study, eating cooked and pureed carrots and spinach led to roughly a threefold increase in blood beta-carotene compared with the same amount of raw vegetables^[7].

• Vitamin C is sensitive to heat: In an experiment with broccoli, steamed broccoli retained the most vitamin C. Boiling, microwaving and frying led to much greater losses^[8].

• Nutrient-rich soups: Some water-soluble vitamins pass into the broth, so in a soup you eat them together with the vegetables.

A combination works best: warm, gently cooked vegetables as the basis and sauerkraut as a side that adds vitamin C. For gentle cooking, choose stewing or steaming, and cook vegetables until just tender.

What to eat in winter: foods for a varied diet

A winter diet does not have to be monotonous or limited to traditional heavy meals. Besides seasonal vegetables and fruit, it is worth including foods rich in protein, fiber, healthy fats and other important nutrients. Combining them makes your diet varied and nutritionally balanced.

• Soups and broths: An easy way to include several types of vegetables, legumes or whole grains in one meal. Thick vegetable soups can also be a complete meal if you add, for example, legumes or another source of protein.

• Legumes: Lentils, chickpeas and beans are a source of plant protein, fiber and some minerals. Dried legumes have a long shelf life and are great in soups, salads, spreads and main dishes.

• Sauerkraut and other fermented vegetables: A traditional part of the winter diet that adds flavor to meals and contributes fiber and probiotics to support the microbiome. We recommend choosing unpasteurized products, because pasteurization usually destroys live cultures.

• Oily fish: Salmon, mackerel and sardines are sources of the omega-3 fatty acids EPA and DHA. Some species, especially oilier fish, also contribute to vitamin D intake. Fish is worth eating regularly, not only in winter. Find out more in our article Forms of omega-3: which one is best for your health and how they differ.

• Nuts and seeds: Walnuts, almonds, and pumpkin, flax or chia seeds provide unsaturated fatty acids, fiber and other nutrients. They are great in porridge, yogurt and salads, or sprinkled over roasted vegetables.

• Eggs and other sources of protein: Eggs are a source of complete protein and other nutrients. You can also include tofu or tempeh, and if dairy products and mucus are not a problem for you in winter, plain yogurt or kefir.

• Whole grains: Oats, buckwheat, barley or wholegrain bread provide fiber and help create a filling basis for breakfasts and main meals. In winter, warm porridges, grain side dishes or hearty salads with roasted vegetables are a good choice.

A varied winter diet should be based on alternating and combining different types of food. You do not need to look for one exceptional “superfood”: long-term variety and regularity matter much more. A practical start could be, for example, vegetable soup with lentils, roasted root vegetables with fish, or porridge with apples, nuts and seeds.

Warming spices: ginger, cinnamon, turmeric, chili and cloves

Spices with a warming effect are those with a strong, spicy or hot flavor that create a feeling of inner warmth. In traditional Chinese medicine, spiced dishes are considered foods with a “hot” nature^[6]. With chili, the burning and warming sensation is caused by capsaicin, which activates the same receptors that respond to real heat^[9]. In winter cooking, warming spices are used mainly for their distinctive flavor and aroma:

• Ginger: Use it in tea, soups, stir-fries and baking. Fresh ginger is sharper, dried ginger is milder.

• Ceylon cinnamon: Great in porridge, baked apples, compotes and meat dishes. The widely sold cassia cinnamon contains much more coumarin, so use it sparingly^[10].

• Turmeric: Use it in legume dishes, soups or golden milk. We recommend combining it with black pepper and some fat for better absorption.

• Chili: If you like your food spicier and hotter, do not be afraid to use chili. If you have a more sensitive stomach, a smaller amount will do.

• Cloves, star anise and cardamom: Use them in mulled apple juice, tea, compotes and baking.

Which nutrients to keep in mind in winter?

Vitamin D

In the winter months, there is little sunlight at European latitudes, which the skin needs to make vitamin D^[11]. In winter, vitamin D from food and supplements therefore becomes more important.^[12] The main dietary sources include wild oily fish, egg yolks and mushrooms. Find out more in our article Vitamin D: proper dosage, benefits and what affects your levels.

Vitamin C and zinc

Vitamin C and zinc contribute to the normal function of the immune system. Vitamin C also contributes to the reduction of tiredness and fatigue^[13]. You can find it, for example, in cruciferous vegetables, citrus fruits and sea buckthorn. The richest sources of zinc are meat, liver and other organ meats, as well as nuts and seeds. Read also our article Zinc and its diverse functions.

You can find an overview of supplements worth considering in winter in our article Five key supplements for winter to support health and immunity.

Simple winter meal ideas

Winter is the ideal time for simple, nourishing meals that warm you up and bring a wide range of nutrients to your diet. You do not have to spend hours in the kitchen: a few seasonal ingredients, the right spices and a simple cooking method are enough. Try these ideas for winter breakfasts, soups, main meals and healthier desserts that you can easily adapt to your taste.

• Roasted root vegetables: Carrots, parsnips, beetroot and pumpkin roasted in the oven with olive oil, thyme and garlic.

• Lentil soup with ginger and turmeric: A filling lunch or dinner made from legumes and winter vegetables.

• Porridge with cinnamon and apple: A warm breakfast that we recommend topping with nuts and adding scrambled eggs as a source of protein.

• Baked apples or stewed pears with cinnamon: A warm dessert or snack made from local fruit, which you can top with nuts or yogurt.

• Pumpkin soup with ginger: A creamy soup made from Hokkaido pumpkin, onion and ginger, smoothed with coconut milk.

• Roasted salmon with Brussels sprouts: A quick and complete lunch or dinner with a source of omega-3.

Key takeaways

Sources:

[1] Lee SK, Kader AA. Preharvest and postharvest factors influencing vitamin C content of horticultural crops. Postharvest Biology and Technology. 2000;20(3):207–220. Available at: https://doi.org/10.1016/S0925-5214(00)00133-2

[2] U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Available at: https://fdc.nal.usda.gov/

[3] Wang Z, Zhao F, Wei P, et al. Phytochemistry, health benefits, and food applications of sea buckthorn (Hippophae rhamnoides L.): A comprehensive review. Frontiers in Nutrition. 2022;9:1036295. Available at: https://doi.org/10.3389/fnut.2022.1036295

[4] EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal. 2010;8(3):1462. Available at: https://doi.org/10.2903/j.efsa.2010.1462

[5] Liu C, Sun Y, Li Y, et al. The relationship between cold-hot nature and nutrient contents of foods. Nutrition & Dietetics. 2012;69(1):64–68. Available at: https://doi.org/10.1111/j.1747-0080.2011.01565.x

[6] Chen K. Medicinal and historical value of Chinese food therapy. Hektoen International. 2018 (Summer). Available at: https://hekint.org/2018/09/18/medicinal-and-historical-value-of-chinese-food-therapy/

[7] Rock CL, et al. Bioavailability of beta-carotene is lower in raw than in processed carrots and spinach in women. Journal of Nutrition. 1998;128(5):913–916. Available at: https://doi.org/10.1093/jn/128.5.913

[8] Yuan GF, Sun B, Yuan J, Wang QM. Effects of different cooking methods on health-promoting compounds of broccoli. Journal of Zhejiang University SCIENCE B. 2009;10(8):580–588. Available at: https://doi.org/10.1631/jzus.B0920051

[9] Caterina MJ, Schumacher MA, Tominaga M, et al. The capsaicin receptor: a heat-activated ion channel in the pain pathway. Nature. 1997;389:816–824. Available at: https://doi.org/10.1038/39807

[10] Abraham K. Zimt und Cumarin: eine Klarstellung aus wissenschaftlich-behördlicher Sicht [Cinnamon and coumarin: a clarification from a scientific and regulatory perspective]. German Federal Institute for Risk Assessment (BfR). Deutsche Lebensmittel-Rundschau. 2007;103(10). Available at: https://www.bfr.bund.de/cm/343/zimt_und_cumarin_eine_klarstellung_aus_wissenschaftlich_berhoerdlicher_sicht.pdf

[11] O’Neill CM, Kazantzidis A, Ryan MJ, et al. Seasonal Changes in Vitamin D-Effective UVB Availability in Europe and Associations with Population Serum 25-Hydroxyvitamin D. Nutrients. 2016;8(9):533. Available at: https://doi.org/10.3390/nu8090533

[12] EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Dietary reference values for vitamin D. EFSA Journal. 2016;14(10):4547. Available at: https://doi.org/10.2903/j.efsa.2016.4547

[13] Commission Regulation (EU) No 432/2012 of 16 May 2012 establishing a list of permitted health claims made on foods. Official Journal of the European Union, L 136. Available at: https://eur-lex.europa.eu/legal-content/EN/TXT/?uri=CELEX:32012R0432