Top 5 Vegetables To Include In Your Diet This Winter

By Nishkak +2 more

When the mercury drops, there is a high chance your immunity may too. The best way to stay healthy and fit during winters is to consume vegetables rich in antioxidants and immunity-boosting nutrients. If you are wondering which vegetables to eat in winter in India, then here is a curated list just for you.


If you think spinach is your regular leafy green then you are mistaken because it is a vegetable that can impart a multitude of health benefits during winters. It contains Vitamins A, B, C, E, K, Zinc, Magnesium and large amounts of Iron. This means it can help strengthen your immunity, bones, prevent loss of vision, improve your haemoglobin and reduce inflammation in your body, making it one of the many amazing vegetables to eat in winter in India.  


Carrots have always been considered among the healthiest winter foods and for good reason. It contains Vitamins A, B, B2, B3, C, K and beta-carotene. Moreover, carrots have also been found to help in the treatment and recovery of people suffering from cancer, diabetes and heart diseases. Since carrots are rich in antioxidants, they make the perfect winter food and are beneficial for your skin as well.


This bright red vegetable is often eaten in winters because it is packed with Iron, Vitamins A, B6 and C. Beetroots are considered one of the best vegetables to eat in winter because they can help detoxify the liver, reduce the risk of diabetes and even help combat obesity that may develop out of a sedentary winter lifestyle. What’s more, it can add a dash of colour to all your dishes during the lacklustre winter months. 

From my knowledge, both broccoli and cauliflower are rich in vitamin C, which is linked to improved immunological performance. These cruciferous veggies may be your best line of defence against winter illnesses, along with getting flu vaccination and washing your hands frequently. If fresh vegetables are unavailable, don’t worry; frozen broccoli and cauliflower are just as healthy.

Dr. Siddharth Gupta, MD

White Radish

A popular winter vegetable in many parts of northern and eastern India, white radish contains Potassium, Sodium, Vitamin C and Magnesium. Moreover, it has a low-calorific value but high water content, which can help you stay hydrated in winters. Since these nutrients can help your body fight off ailments like the flu, it is an excellent winter vegetable to add to your diet.


Last but not least, a list of the best vegetables to eat in winter is incomplete without broccoli. Broccoli is among the healthiest green vegetables because it contains an abundance of Calcium, Zinc, Selenium, Folate, Vitamins B6, B12, C and K. Moreover, with high fibre content, broccoli also helps ease your bowel movements. It is best eaten during winters because the micronutrients it contains can help your body fight off bacteria and viruses that thrive during this season.

Apart from these, there are several other foods like Indian gooseberry (Amla), Radish pods, Hyacinth beans and Sweet potato that fall under the category of vegetables to eat in winter in India. This is because they are readily available in your local market and provide a host of health benefits too.

In my experience, soup is the ideal wintertime dish. Look for soup recipes of vegetable broth with lots of veggies. Your soup will have additional fibre and fat-free protein if you add lentils. Because they slow down digestion and regulate blood sugar, protein and fibre help you feel fuller for longer while also improving your mood.

Dr. Rajeev Singh, BAMS

Best dishes with winter vegetables

While vegetables like carrots, white radish and beetroot might be eaten raw in the form of salads by some, there are some extremely delicious dishes you can prepare with them too. 

For example, you can have pickled carrots (Gajar ka Achar) which is a staple of Rajasthanis during winters. You could also cook up a colourful Beetroot Pachadi (which is a traditional dish from Kerala). 

When it comes to white radish, you can try your hand at making Mooli ka Achar (pickled white radish) which is a Bihari traditional dish or even Mooli ki Sabzi (white radish curry) which is a staple of Punjab.


There are umpteen ways of adding these vegetables to eat in winter to your diet, add them to your salads, smoothies, soups or prepare different dishes as loved by your tastebuds. The most important thing is that you start to consider doing so in the first place because these seasonal vegetables can prove to be a very healthy and delicious way to keep you fit. Add some physical activities like running, walking or jogging to your daily routine for good health. By mixing up your daily diet with a blend of all these, you can provide your immune system with the strength it needs during winter. 


The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.



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