5 Essential Nutrients For Winter


Iron helps with the absorption of vitamin C and also helps in regulating your temperature. It will also help you maintain your energy levels. Iron-fortified bread, nuts, seeds, dried fruit, legumes, dark leafy greens, tofu and more.

Vitamin A

High in antioxidants, vitamin A helps support bone health, teeth and boost immunity. Include spinach, carrots, sweet potatoes, pulses, tomatoes, and apricots in your diet.

Vitamin C

A natural immunity booster, vitamin C helps ward off colds, coughs, and other seasonal diseases. Add carrots, beetroot, green leafy veggies, kiwi, fruits, and tomatoes to your diet.

Vitamin D

The lack of sunlight in winter can put you at risk of reducing immunity, bone problems, etc. Add vitamin D rich foods like fatty fish, COD liver oil, egg yolks, and cheese to your winter diet.


From healing wounds to maintaining growth to protecting you against free radicals, zinc helps reduce the cold and other illnesses in winter. You can add eggs, seafood, black-eyed peas, wheat germ, and tofu to your winter diet.