These 10 healthy foods can keep you toasty this winter.

Beets, carrots, and turnips are abundant in winter and include beta-carotene, vitamins C, and A, which boost immunity to colds and flu.

ROOT VEGETABLES

Vitamin C promotes mood and immunity. Traditional sources include oranges, grapefruit, and lemons. Kiwis, mangoes, and strawberries are vitamin C-rich.

CITRUS FRUITS

You bet. Fresh and frozen spinach and kale taste alike. Vitamin C boosts immunity, vitamin K clogs blood, and vitamin A improves vision. Take them hot!

LEAFY GREENS

Vitamin D-rich meals are necessary in winter. Salmon, egg yolks, fortified cereals, milk, red meat, and shitake mushrooms are vitamin D-rich.

VITAMIN D-RICH FOODS

Chickpeas (garbanzo beans) are high in protein and contain most important amino acids.

 BEANS

Homemade or low-sodium soup is great in winter. Low-sodium soups include 140 mg or less salt per serving.

 LOW-SODIUM SOUP

Whole grains including quinoa, oats, farro, bulgur, and buckwheat give protein and fiber. Winter oatmeal is a nice breakfast or snack.

WHOLE GRAINS

Raspberries, blueberries, blackberries, and strawberries are abundant in fiber, antioxidants, vitamin C, manganese, and vitamin K1.

BERRIES

Greek yogurt offers more protein, vitamin B-12, calcium, and probiotics, which regulate your gut microbiota, than other yogurts. Avoid low-fat, flavored, and “Greek-style” yogurts. 

GREEK YOGURT

Almonds, walnuts, cashews, and pistachios contain antioxidants and trace minerals. Instead of candied, salted, or trail mix nuts, buy raw, unsalted, or low-salt ones.

NUTS

Green Guardians: 7 Nutrient-Packed Vegetables for a Healthy Gut