January 27, 2021

10 useful dishes to support your organism this winter

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By Susanna Balashova

Winter is already here even though in some places temperatures might be higher than normal. However, winter comes with cold, a deficiency of vitamins, and flues, which may make your organism more prone to catching infections. Winter is known to negatively affect our immune system, but this only happens if you don’t take care of yourself.

Alimentation is one of the things that can support you in making your body and immune system stronger this winter. You need to supply your body with the nutrients necessary to face these harsh conditions and make sure you don’t catch a cold or flu. So, as the holiday season full of desserts has just passed, you might be looking forward to healthier food choices.

Discover 10 useful dishes that help you support your organism this winter – right here, right now!

1. Nuts

We all know that the holiday season is described by a table full of foods. Moreover, during holidays people do not exercise and all they do is indulging in eating and drinking with the dear ones. But as the holidays have passed, many people want to make healthier choices regarding alimentation. At the same time, protecting your body is essential.

Nuts are among the ingredients that can support your organism this winter. Nuts contain healthy fats, protein, vitamin E, magnesium, and fiber. They can lower the sugar blood levels and support you in the process of losing weight.

2. Sweet Potatoes

Not all people are used to eating sweet potatoes, maybe because they are more difficult to cook than white ones. However, sweet potatoes should be on your food menu for this winter. They are rich in fiber and antioxidants which make your organism healthier.

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3. Cinnamon

Cinnamon might be one of the most common spices in the world. It is usually used in desserts, especially winter desserts or hot drinks to add a little flavor. But cinnamon can also be used when cooking and give flavor to your meals. It is a spice rich in antioxidants, which have anti-inflammatory effects.

Moreover, it has antibacterial and antiviral effects, so it should be one of the main useful ingredients that will support the health of your organism.

4. Spinach

During winter, you will want to look after iron-rich foods, as spinach and nuts are. Spinach is one of the green vegetables that is an excellent source of vitamins (such as Vitamin A, vitamin K, and many more) that are important in maintaining the health of your organism and bones.

The beta-carotene and antioxidants spinach come with help your organism fight infections and protect it better. So, during this winter, you should eat as much spinach as you can.

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5. Fish

Fish is full of omega-3 acids and it is also a great source of minerals. Moreover, it is rich in vitamins and calcium, exactly what you need to go through this winter healthy. All these protect your heart, lungs, and skin, which can be affected by harsh weather conditions.

6. Milk

Even though milk is an ingredient that is consumed for most of the year, it should not miss from your menu this winter. Milk helps your body detoxify, cures sinus congestion, and boosts your immunity. The shield that protects your body is just getting stronger.

7. Eggs

Eggs are high in quality protein, rich in nutrients and omega-3 acids, and can help you this winter. Most importantly, eggs have high quantities of zinc, which is essential for fighting winter colds.

8. Beetroot

Unfortunately, beetroot is one of the vegetables that is usually overlooked as people choose similar others. But beetroots are packed with essential nutrients and are a great source of vitamin C, potassium, and magnesium. It goes well in combination with horseradish and it keeps you healthy during the winter.

9. Oats

Oats are a great source of nutrients and antioxidants. They can easily be included in your breakfast, as porridge is one of the most popular breakfast meals around the world. You can also combine it with dried fruits which are rich in vitamins and have a highly nutritious start on a winter morning. Oats are high in zinc which is essential to keep your immune system well.

10. Oranges

It is important to note that not only oranges, but berries, bananas, and other fruits too are suited for winter. Fruits are rich in vitamin C, especially citrus fruits, which support your organism during winter. Minerals and vitamins are what your body is looking for this winter, so choose to supply it with what it needs.


Winter conditions can turn out to be harsh for our organisms, so making healthy food choices is important. Choose foods rich in antioxidants, vitamins, nutrients, and minerals to protect your immune system and body.


Susanna Balashova is a creative magician in a world of (mostly) boring Marketing. She turns dreary work things to be interesting and effective, as well as likes creating her own world within some fanfic sketches. Susanna is also a weekly contributor to professional writing services. Reach out to her on Twitter or LinkedIn.

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