Winter diet plan: Health benefits of seasonal superheroes like carrots, spinach, radishes, and more

Rich in beta-carotene and vitamin A, carrots promote healthy vision and fortify our immune defenses, playing a crucial role in winter wellness (Image: Canva)

As winter casts its chilly spell, it brings along several health concerns, often leaving your immune systems vulnerable. However, to counter this seasonal challenge, there is a wide range of vegetables -- like carrots, leafy veggies, radish and others -- that can help nourish your body with essential nutrients and make your immune system strong.

According to many studies, the likes of carrots, spinach, radishes, capsicums, peas, cauliflower, cabbage, mustard leaves, fenugreek leaves, and coriander leaves are nutritional powerhouses, each offering a unique blend of health benefits.

Here are some vegetables that promise a wide spectrum of nutrients essential to combat seasonal challenges:

Carrots to boost your vision: Rich in beta-carotene and vitamin A, carrots promote healthy vision and fortify our immune defenses, playing a crucial role in winter wellness.

Strengthen the bones with spinach: Abundant in iron, vitamins, and antioxidants, spinach aids in boosting immunity, supports bone health, and combats oxidative stress—a vital shield during the cold season.

Radish to improve digestion: Packed with fibre and vitamin C, radishes assist in digestion, strengthen immunity, and their anti-inflammatory properties help in fighting winter-induced illnesses.

Capsicum boosts your immune system: Who doesn't admire the allure of the glossy, bell-shaped capsicum? This colourful fruit, available in lively hues of green, red, yellow, or orange, boasts a crisp, dense flesh and serves as a vitamin C and antioxidant source. It aids in strengthening the immune system and shielding the body from  seasonal illnesses.

Add protein with peas: Bursting with protein, fibre and vitamin C, peas support digestive health and fortify the immune system. These small, spherical pods bursting with round, and tender green pearls are a valuable addition to your winter diet.

Cauliflower for a carb-rich diet: Rich in vitamins C and K, cauliflower aids in immune support, bone health, and provides essential nutrients. Moreover, cauliflower is light on calories and carbs, making it great for weight management and carb-conscious diets. Its fibre aids digestion, and compounds like sulforaphane might even help fight cancer, making it a great addition for overall health.

Cabbage to fight infections: With its high vitamin C content and antioxidants, cabbage helps in fighting off infections and strengthens immunity, an ideal winter shield.

Mustard leaves, the antioxidant armour: Loaded with antioxidants, vitamins, and minerals, mustard leaves aid in boosting immunity and provide essential nutrients vital during winter. The presence of antioxidants in mustard leaves helps combat oxidative stress, reducing the risk of chronic diseases. Besides they are also rich in iron and calcium and assist in maintaining healthy bones and supporting blood health.

Fenugreek leaves for iron: Abundant in iron, fenugreek leaves promote better immunity and aid in maintaining overall health during the cold season.

Antioxidant protection with coriander: Garnish your favourite dishes or create chutneys and purées; coriander not only enhances the appearance of your food but also accompanies good health. Packed with antioxidants and essential nutrients, coriander leaves contribute to immune support during winter.