By:- Ms. Aditi Prasad Apte, Senior Clinical Nutritionist, Aster RV Hospital.
When the weather gets extremely cold, our body works extra hard to stay warm. This means we burn more calories, use more energy and even lose moisture without realising it. To handle all this, the body needs the right kind of food not just for warmth, but also for immunity, energy and overall well-being. Here are some foods that genuinely help the body cope with harsh cold weather and why they are so beneficial.
- Ghee and Other Healthy Fats
Ghee is one of the best foods for extreme cold. It gives slow and steady energy, keeps the body warm from within, and supports digestion even in winter when metabolism becomes sluggish. Healthy fats like ghee, nuts, seeds and cold-pressed oils provide insulation they act like a protective layer inside the body. These fats also support the skin, which tends to get dry and flaky in winter.
- Millets and Whole Grains
Ragi, bajra, jowar and whole wheat are excellent winter grains. They take longer to digest, which means they release energy slowly and keep the body warm for hours. Ragi is rich in calcium and iron; bajra naturally heats the body and improves blood circulation. Eating millet rotis, porridge or dosas during cold weather helps maintain body temperature and prevents fatigue.
- Root Vegetables
Root vegetables grow underground, so they naturally carry warmth-producing properties. Sweet potatoes are especially helpful because they are packed with complex carbs, fibre and antioxidants. Carrots and beetroot boost immunity, improve blood flow (which helps keep hands and feet warm), and provide essential minerals like potassium and folate.
- Seasonal Fruits: Oranges, Guava, Apples
Cold weather often brings more infections, so fruits rich in Vitamin C become crucial. Oranges and guava strengthen immunity and support lung health, which is very important during winter flu season. Apples provide natural energy and fibre, helping the digestive system function well. These fruits also prevent dryness because they contain a lot of natural water.
- Nuts and Seeds
Almonds, walnuts, cashews, pumpkin seeds and sesame seeds are like tiny winter powerhouses. They are rich in healthy fats, protein, magnesium and Vitamin E. Sesame (til) is especially warming and helps keep bones strong. Nuts also stabilise blood sugar, which tends to fluctuate more in cold climates because the body uses energy faster.
- Herbal Teas and Spices
Ginger tea, tulsi tea, cinnamon water and black pepper water are excellent in extremely cold weather. They warm the body instantly and boost immunity. Ginger reduces inflammation and helps keep the throat clear. Cinnamon supports blood sugar control and digestion. Turmeric milk is another winter staple it improves immunity, supports joint health and fights infections.
- Hot Soups and Broths
Hot vegetable soups, chicken broth, and dal soups give warmth, hydration and essential nutrients in one go. Soups keep the body moist from the inside, which is important because we don’t feel thirsty in cold weather and end up drinking less water. Warm liquids support circulation and keep the body comfortable.
- Eggs and Lean Meat
Eggs are a complete source of protein and also contain Vitamin D, which becomes very important in winter when sunlight is limited. Lean meats provide iron and B vitamins that help maintain energy levels. These foods also help build muscle strength, which the body needs more in cold climates to stay active and warm.
- Jaggery
Jaggery is a natural warming agent. It helps with digestion, improves blood flow and is rich in minerals like iron and magnesium. In many cultures, eating a small piece of jaggery during winter is an age-old practice for maintaining warmth and boosting immunity.
In extreme cold, the body needs warmth, energy, hydration and immune support all at the same time. Choosing foods that are rich in healthy fats, complex carbs, proteins, and essential vitamins can help you stay active, warm and healthy even in harsh weather. A simple combination of ghee, whole grains, soups, nuts, fruits and warm beverages can make a huge difference in how your body handles winter.
