Essential Veggies You Need to Eat In Winter

Ward off cold and flu season by putting these nutrient-packed vegetables on your plate.

Eating right in winter will go a long way to helping you keep the common cold at bay, and maintain your health when it’s at its most vulnerable. A colourful plate of food – and staying away from too many heavy, not-so-healthy cosy comfort foods – should be your goal. When shopping the fresh produce aisle, make sure you stock up on these immunity-boosting vegetables. Serve them in a soup, in a stew or stir-fry, or on the side to get your nutrient hit every day.


No doubt you already eat plenty of carrots in your regular diet, so keep up the good work. Carrots are a great source of beta-carotene, which is an antioxidant that your body turns into vitamin A to help boost your internal immunity and fight infection.


A few years ago, there was a big craze for consuming kale due to its nutrient-dense leaves. While it’s no longer in the spotlight, its health benefits haven’t changed and it deserves a spot on your plate. Kale is rich in vitamins A and C, and surprisingly has more nutritional value when cooked, compared to when eaten raw. Add a cup of kale to your weeknight soups and stir-fries.


Easy to add to most dishes, mushrooms help to increase your body’s production of cytokines, which is a protein that assists with fighting infections. Your body will feel stronger and healthier.

GarlicYou probably already know that garlic is great for fighting colds, but you may not know why. Garlic is packed with calcium, potassium and sulfuric compounds that improve your body’s ability to rid itself of unwanted bacteria, arming it with the ability to fight off bacterial and viral infections.


Oranges aren’t the only place to get a high dose of vitamin C – fennel contains about 20% vitamin C. Consuming a high level of vitamin C triggers your white blood cells (which are responsible for destroying infection in the body) to work harder to increase your body's resistance to getting sick.


Another great root vegetable for ensuring your body’s immunity is working harder is ginger. It helps enhance your internal guard against infection. Add it to your tea or fresh juices throughout winter.


Incredibly rich in vitamins A, C and D, broccoli packs a lot of nutritional value into its branches. Broccoli helps rid your body of toxins, strengthens your body’s defence against infection through the skin and stomach lining, and it’s a good source of protein.