Winter Foods That Keep You Warm and Healthy

In the winter, darkness falls earlier and daylight hours are shorter, which affects both our mood and our eating habits. Serotonin — the hormone released during daylight that helps regulate mood — decreases due to reduced sunlight. At the same time, melatonin, the sleep hormone released at dusk, increases. This combination makes us feel more tired and often leads us to eat more.

As temperatures drop, the body naturally seeks warmth, and one way it tries to generate heat is through cravings for carbohydrates such as sugars, sweets, and pastries.

During the winter, our focus should be on warming the body and supplying essential vitamins and minerals to support immunity — all without adding unwanted extra weight. Every food provides a different type of energy: some offer cold energy, some neutral, and others warm. Each season has foods best suited to its climate, and in the winter, warm-energy foods are most beneficial for helping prevent illness.

Cooked and hot dishes, like stews and soups, are therefore preferable to sandwiches or raw vegetables during this time. Legumes such as beans, chickpeas, and lentils offer warming energy and promote a long-lasting feeling of satiety. When preparing soups, it’s best to avoid adding cream, soup nuts, or heavy toppings. Instead, opt for a few croutons or pumpkin seeds — considered the healthiest and most suitable choices. Vegetables such as cabbage, turnip, and radish are excellent for strengthening the body in the winter. Dairy products, however, have cold energy and are less suitable for this time of year.

Hydration in the Winter

Our thirst and hunger signals become disrupted in the winter. We feel less thirsty and tend to drink less — even though sometimes the body is actually signaling thirst, we mistakenly eat instead in an attempt to satisfy that need.

The problem intensifies when we heat our homes with heaters or air conditioners, which draw moisture from the skin without us realizing it. This makes drinking water and herbal infusions especially important. Warming teas such as cinnamon, sage, chamomile, anise, and star anise can help replenish fluids while simultaneously strengthening and warming the body.

Movement: Essential for Warmth and Mood

When it’s cold, the body demands more energy to stay warm, which naturally increases hunger. This makes physical activity essential. Exercise boosts serotonin levels, improves mood, strengthens the immune system, and reduces cravings for carbohydrates. If the weather keeps you indoors, choose home-based workouts to stay active.

In Summary

Staying hydrated, choosing warming foods, and keeping the body active all help maintain energy, improve immunity, and support overall well-being throughout the winter.