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4 Food Compounds Why You Shouldn’t Miss This Winter 2023

4 Winter Food You Shouldn't Miss This Winter 2023

During winters, when viruses become active, sunlight reduces, and lethargy increases, it is wise to opt for nature’s offerings that counter winter health challenges. All we need to understand is the vitality of the different nutrients that help boost our immunity during seasonal changes.

As global warming alters the natural climate cycles, we notice Indian winters become shorter. These evolving climatic conditions have not only affected our enjoyment of the season’s goodness but have impacted the intake of seasonal food as well.

As every season brings its specialty, winters enrich our lives with foods that are packed with cozy warmth. But today, we may have missed out on the season’s nourishment, which is unique to our bodies and brains.

Consuming foods that are seasonally harvested is not just about taste; it’s a smart move for our health. Hence, to keep our winter wellness at its best, we must embrace the health benefits bestowed by nature.

Understanding how nature gave us nutrition through winter plants might compel us to realize their full benefits. As a result, by incorporating them liberally into our winter diet, we can adopt a simple yet powerful way of supporting our health.

1. Complex Carbohydrates

Complex carbs have an important role in initiating dietary thermogenesis. They have longer sugar molecule chains, which take longer to break down during digestion. This prolonged digesting process generates more heat, which provides additional warmth, which is especially advantageous in low climates.


As a result, incorporating complex carbohydrates into the diet not only provides continuous energy due to their slowed digestion but also assists in providing warmth.

What Is the Ultimate Source of Complex Carbs in Winter?

Root vegetables are often known to be traditional winter vegetables. They are seasonal’s best source of energy during colder weather.

The bulbous growth of roots is generally the growth that acts as food storage for the plants to feed themselves during winter months. They benefit humans by providing a lot of starch (complex carbohydrates). Thus, many root vegetables, including carrots, sweet potatoes, turnips, and beets, have been discovered to be nutrient-dense stored foods.

This not only serves as a good source of sustenance for humans but also provides a sense of fullness for better winter survival. Hence, consuming root vegetables provides a practical way to provide energy and warmth.

Health Benefits of Eating Root Vegetables

Higher in fiber- The more complex the carbohydrates, the better its nutritional benefit. The idea is rooted in its property of being rich in dietary fiber. High fiber intake helps in bowel regularity and also aids in controlling cholesterol, as fiber is low in calorie content.

Nutrient Density- Complex carbohydrates often come with a pack of essential nutrients. Its complexity generally involves the interaction of molecules like vitamins, minerals, and antioxidants. These nutrients often cater to bodily functions by supporting the immune system and bone health.

Regulating blood sugar- Complex carbohydrate foods are ideally suitable for people having type 2 diabetes. The slow digestion of these leads to the gradual release of glucose into the bloodstream, which prevents rapid spikes in glucose levels.

2. Folate


In winter, respiratory viruses tend to become more active. Our ability to fend off these viruses is closely tied to the strength of our immune system. Thus, it becomes crucial to concentrate on finding effective ways to boost our immune response throughout this season.

Nature has given us multiple foods to boost our immune systems. It provided us the nutrient-dense foods like dark leafy greens. As these vegetables carry a high concentration of essential nutrients relative to their calorie content, they become the most potent compounds for fighting infections.

Reason for High Availability of Dark Leafy Vegetables in Winter

Just like animals and humans, plants also experience stress when exposed to extreme environmental conditions. Exposure to cold temperatures may trigger higher antioxidant activity in plants.

Thus, leafy vegetables are one such powerful plant that starts producing higher levels of anthocyanins during winter.

This darkening of leaves may coincide with an accumulation of certain nutrients that turn them into a deep green color, making them densely packed with nutrients. As a result, the protective mechanism of plants not only benefits them but also extends its protective effects to humans as well.

How Do Dark Leafy Vegetables Serve to Boost Folate Intake?

Dark leafy vegetables serve to boost folate intake as they carry a natural abundance of essential B vitamins. Folate, also known as vitamin B9, is essentially needed for good cell functioning in humans.

Incorporating dark leafy greens like Spinach, Mustard Greens, Fenugreek Leaves, Bathua, and Coriander Leaves turns out to be a valuable and abundant source of folate available during colder months.

Some key functions of folate –

  • It is a key factor in promoting the synthesis of nucleotides, the building blocks of DNA. This is essentially required for cell division and cell growth.
  • It is crucial for the production and maturation of red blood cells, increasing the oxygen-carrying capacity of the blood. This helps oxygen transport and energy metabolism, which in turn prevents anemia.
  • Sufficient folate also helps during early pregnancy which helps in reducing the risk of severe birth defects related to the neural tube.

3. Vitamin C

Understanding the dynamic interplay between plants and their environment provides us with vital insights into how nature feeds human nutrition. Vitamin C derived from numerous plant sources during the winter is an example of how nature supports human well-being.

Vitamin C

Citrus fruits like oranges, grapefruits, lemons, kiwi, and certain cruciferous vegetables are freshly supplied during winter. Thus, incorporating the benefits serves as a significant source for addressing our body’s nutritional needs during the winter seasons.

Why Is Vitamin C So Abundant During the Winter?

The seasonal availability of Vitamin C-rich fruits and vegetables during winter aligns with the enhanced metabolic activity in plants. Plants are triggered during winter time to switch their metabolic routes to produce Vitamin C.

Cold temperatures influence the activity of the enzyme L-galactono-1,4-lactone dehydrogenase (GalLDH) in plants. In some plants, colder temperatures may enhance the activity of GalLDH, leading to increased vitamin C production in fruits and vegetables.

This increase of Vitamin C acts as an antioxidant shield for plants to protect their cells from potential damage in low temperatures. It also functions as a form of cryoprotectant that lets plants cope with freezing temperatures while maintaining cellular integrity.

How Does Vitamin C Serve Our Body During Winter Season?

Antioxidant Defense- Cold weather leads to an increase in the production of free radicals in the body. Vitamin C acts as an antioxidant, which helps to neutralize these free radicals and protect cells from oxidative stress.

Boost Skin Health- The cold, dry air of winter is largely protected by vitamin C as it increases collagen production. It promotes its synthesis, which benefits skin elasticity. Thus, including Vitamin C will fundamentally improve winter skin health.

Iron Absorption- Vitamin C is the only dietary constituent that enhances iron absorption. It captures non-heme iron and stores it in a form that your body can absorb more easily. This is particularly important as iron increases the level of oxygen in the body.

Promote Immunity- It supports respiratory health, which is especially relevant during the winter months when respiratory illnesses are more common. Thus, when colds and flu are prevalent, maintaining a strong immune system through the intake of Vitamin C is a great way to fight them.

4. Omega-3 Fatty Acids

Not only humans but plants also go through certain modifications in cold temperatures.


Although not all plants accumulate large amounts of fat, many species develop permanent mechanisms for producing fats in their metabolic process. This makes them a good source of healthy fats that turn out to be immensely beneficial for humans.

How Do Plants Produce a High Amount of Fats in Winter?

Plants present in cold temperatures accumulate fats in their cell membranes permanently to maintain fluidity. For plants in cold temperatures, fats serve as a reservoir of energy to draw upon during the less favorable times for photosynthesis.

Generally photosynthesis is associated with the production of sugars and carbohydrates. Under cold conditions, these sugars directly get converted into fats. Also, this helps them to survive in periods of water scarcity as stored fats let them live without relying on high water content. Thus, the accumulation of fats in certain plants is proven to be a good survival strategy to combat such climatic adversities.

How Fats Helps the Human Body During Winters?

During the dark months or short days of winter, our human body increases its melatonin production to regulate sleep cycles. One way the body can do this is through thermogenesis, during which the body burns calories. Thus, fats serve as a concentrated form of energy, which is good for winter months.

Satiety and Weight Management– Healthy fats contribute to a feeling of fullness and satiety. During winter, when comfort foods are often craved, including healthy fats in your diet is a great way to control your appetite. This is not only nutritious but also serves to reduce the likelihood of overeating.

Building Insulation- Adipose tissues that are composed of fat cells help to trap and retain heat generated by the body. Thus, the body metabolizes these fats for energy that triggers thermogenesis. This maintains the body’s internal temperature and keeps the body warm.

Brain Health and Mental functioning- Fats such as omega-3 fatty acids are associated with cognitive functioning. Eating them helps you with mood regulation. Maintaining optimal omega-3 levels in the diet can especially help during the winter, as some individuals may experience seasonal affective disorder (SAD).


Unimarck Pharma is a pharmaceutical company dedicated to enhancing health and well-being through its efforts and initiatives. The company’s purpose is to promote and improve the quality of life, whether through quality medication or by advocating themes that provide creative healthcare solutions. With this article, we wish to give essential information that encourages you to take the necessary steps to safeguard your health and get the required nourishment throughout these winter months.


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