7 Winter Foods That Look After Your Health – One of Them Stands In for the Sun

From November to February, the sun in much of Europe sits so low in the sky that our skin produces very little vitamin D, however long we stay outdoors. Your body still needs it, though, and so do your bones, muscles and immune system. The good news is that your plate can help fill part of that gap. One food on this list provides a portion of the "sunshine vitamin" that you would otherwise only get on a bright summer day.

Even celebrities who seem to have every advantage are not spared. In 2010, actress Gwyneth Paltrow wrote in her newsletter GOOP that after a serious leg fracture, a bone scan showed early signs of reduced bone density. Her doctors then tested her vitamin D, and she said the result was the lowest they had ever seen. Her doctors gave her a prescription-strength supplement and advised her to spend a little time in the sun, as reported by ABC News / Good Morning America. Her story made headlines around the world and reminded many people that low vitamin D can go unnoticed for a long time, especially in people who spend most of their time indoors.

When the days get shorter and the immune system needs extra support, nature offers us some surprisingly useful allies. They range from garlic and fennel to dark chocolate, which provides zinc, magnesium and a little everyday pleasure. Here are seven foods worth putting on your winter shopping list.

1. Carrots

Carrots are rich in beta-carotene, which the body converts into vitamin A as needed. Vitamin A contributes to the normal function of the immune system and helps maintain healthy skin and mucous membranes, which are part of the body's first line of defense. Carrots also provide fiber, which supports healthy digestion.

The most important tip: carrots are much more valuable when eaten with a little fat, such as olive or sunflower oil. Beta-carotene is fat-soluble. A study published in the American Journal of Clinical Nutrition (Iowa State University, 2004) found that people absorbed almost no carotenoids from a salad with fat-free dressing. Absorption rose clearly when the dressing contained fat. Grated carrots with a drizzle of olive oil and a squeeze of lemon make a simple, perfect winter salad.

2. Garlic

Garlic has been used since ancient times as a traditional remedy for winter ailments. When you crush or chop it, the compound alliin is converted into allicin, which gives garlic its sharp aroma and has been widely studied for its antimicrobial properties.

What does science say? A Cochrane review on garlic and the common cold found only one trial of reasonable quality. In it, participants who took a garlic supplement daily for three months reported fewer colds than the placebo group (24 versus 65). The reviewers stress that this result still needs to be confirmed. Many people like to eat 2 to 4 cloves of garlic a day, raw or lightly cooked, as part of a balanced diet during the cold season. Tip: let crushed garlic rest for about 10 minutes before cooking. If you take blood-thinning medication, talk to your doctor before eating large amounts of garlic or taking garlic supplements.

Garlic is one of the ingredients many of us handle in a less-than-ideal way. Read more in our article Foods We Use Incorrectly.

3. Wheat Germ

Wheat germ is a small but very nutrient-dense part of the wheat grain. It contains B vitamins, vitamin E, zinc and iron, all of which contribute to the normal function of the immune system. It is also a good source of plant protein and fiber.

Wheat germ goes well with ground walnuts or a spoonful of walnut oil, which adds healthy fats and makes vitamin E easier to absorb. Sprinkle it over yogurt, porridge or a salad. Store opened wheat germ in the refrigerator, because its natural oils can go rancid quickly.

4. Fennel

Fennel bulb is pleasantly sweet with a gentle anise note. It is very low in calories and provides vitamin C, potassium and a range of plant compounds. Vitamin C contributes to the normal function of the immune system and helps protect cells from oxidative stress.

Fennel can be eaten raw, thinly sliced in a salad with a little oil and orange segments. It can also be saut{-15447}ed, roasted in the oven or served as a side dish. It is in season in winter, so it is worth eating often during the colder months. In many Mediterranean homes, a few slices of raw fennel after a heavy meal are a traditional way to finish dinner.

5. Yogurt

Yogurt with live cultures contains probiotics. These beneficial bacteria help maintain a balanced gut microbiome, which is closely linked to digestion and to the immune system. Yogurt also provides protein, calcium and vitamin B12.

Research on probiotics and winter colds is promising but still modest. A Cochrane review on probiotics and upper respiratory tract infections found that probiotics may slightly reduce the number of such infections, although the quality of the evidence was low. So yogurt is not a shield against viruses. It is a valuable part of a varied diet that supports a healthy gut.

Yogurt pairs very well with whole grains such as oats, wheat germ or muesli, because the fiber in grains feeds the beneficial bacteria. If your digestion feels sluggish in winter, you may also find helpful tips in our article Get Rid of Bloating and Excess Water.

6. Salmon – the Food That Stands In for the Sun

Salmon is one of the few foods that naturally contains a meaningful amount of vitamin D, and in autumn and winter most of us get much less of it from the sun. Vitamin D contributes to the normal function of the immune system and to the maintenance of healthy bones and muscles.

How much vitamin D salmon contains depends heavily on its origin. A 2019 study published in the journal Nutrients reported that wild salmon can contain about 8 to 55 micrograms of vitamin D per 100 grams. Farmed salmon generally contains less, often only a few micrograms per 100 grams. For comparison, the U.S. National Institutes of Health recommends 15 micrograms (600 IU) a day for most adults. A portion of about 120 grams of salmon can therefore cover a good share of your daily needs, and wild salmon may cover all of it. Food alone rarely covers everything, though. Many people ask their doctor whether they should check their vitamin D level in winter.

Try to eat fish at least once a week, preferably oily fish such as salmon, mackerel or sardines. Salmon also provides omega-3 fatty acids and high-quality protein.

7. Dark Chocolate

Dark chocolate is one of the most pleasant winter sources of antioxidants, magnesium, iron and zinc. The higher the cocoa content, the more minerals it contains. Research published in the International Journal of Food Sciences and Nutrition showed that chocolate with 90% cocoa contains about 252 mg of magnesium, 10.9 mg of iron and 3.5 mg of zinc per 100 grams.

Zinc deserves special attention, because it contributes to the normal function of the immune system. According to the NIH Office of Dietary Supplements, adult women need about 8 milligrams of zinc per day and adult men about 11 milligrams. Chocolate is not a substitute for zinc-rich foods such as meat, seafood, legumes and seeds, but it can make a pleasant contribution. Many people also find that a square of good dark chocolate lifts their mood on a gray winter afternoon. Cocoa has long been linked with feelings of pleasure and well-being. Keep the portion small, because chocolate is also high in calories: one or two squares a day is plenty.

How to Put It All Together on Your Winter Plate

You don't need to eat all seven foods every day. A nutritionist would suggest a simple weekly rhythm instead:

• Breakfast: yogurt with oats, a spoonful of wheat germ and a few walnuts.


• Lunch: a salad of grated carrots and thinly sliced fennel with olive oil and lemon.


• Dinner once or twice a week: baked salmon with garlic and roasted vegetables.


• Dessert: one or two squares of dark chocolate with at least 70% cocoa.

Food is only one piece of the puzzle. Getting enough sleep, moving outdoors and drinking plenty of fluids matter just as much in winter. For more on why rest is so important, read When you sleep too little, your belly grows, and for another warming winter ritual, try Warm Water with Turmeric Against Winter Troubles.