As the winter chill sets in, it’s time to indulge in seasonal foods that keep you warm and healthy. Traditional winter season food in India is strategically nutrient-dense, providing essential energy to combat the cold [1]. From hearty greens like Sarson ka Saag to comforting sweets like Gajar ka Halwa, these foods are not only delicious but are also packed with health benefits. Let’s explore some of the best winter foods India has to offer.
Top 10 Winter Foods in India to Include in Your Diet
As the temperature drops, it’s essential to incorporate nutrient-dense foods into your diet to stay warm and healthy. Here are the top 10 winter foods in India that you should incorporate into your meals:
1. Root and Tuber Vegetables
Root vegetables, such as carrots, beets, and sweet potatoes (Sakarkand), are staples in Indian winter cuisine. These vegetables are rich in fibre, vitamins, and complex carbohydrates, which provide sustained energy and may help generate body heat [2]. Carrots are used to make the popular dessert Gajar Ka Halwa. Sweet potatoes are particularly nutritious, rich in vitamins, minerals, and antioxidants, and are often enjoyed in dishes like Sakarkand Rabdi.
2. Whole Grains
Whole grains like bajra (pearl millet), jowar (sorghum), and nachni (ragi or finger millet) are highly recommended during the winter season. These grains are nutrient-dense and high in complex carbohydrates, which take longer to digest, thus potentially generating more body heat [1]. Popular dishes like Bajra Khichdi and Bajra Na Rotla provide a filling and nourishing meal, aligning with traditional winter dietary advice [1].
3. Nuts and Seeds
Nuts and seeds, particularly sesame seeds (til) and peanuts, are valuable winter foods. They are rich in healthy fats, protein, and minerals, all of which provide sustained energy that may help increase body warmth [4]. Traditional snacks like Til Laddu and Shahi Gur Khasta Gajak are excellent ways to incorporate these nutritious ingredients into the diet.
4. Leafy Greens (The Sarson ka Saag Group)
Leafy greens are a nutrient-dense winter staple, packed with vitamins A, C, and K, as well as iron and calcium [2]. These nutrients help boost immunity and provide energy during the colder months. Veggies like spinach, kale, mustard greens, and collard greens thrive in cooler weather [2]. Sarson ka Saag, a traditional Punjabi dish made from mustard greens and other leafy vegetables, is considered a powerhouse of nutrients. A study indicated that traditional cooked vegetable dishes like these are important sources of micronutrients like Ascorbic Acid and β-Carotene [3].
5. Citrus Fruits
Although citrus fruits like oranges, lemons, and grapefruits are available year-round, they are particularly abundant and beneficial during winter due to their high vitamin C content, which may help boost immunity and protect against seasonal illnesses [1].
6. Dried Fruits
Dried fruits, such as dates (khajoor), apricots, and raisins, are highly calorific and nutritious, which may help support energy levels during the colder months [4]. Dates, in particular, are high in fibre, iron, magnesium, and antioxidants. They can be consumed as a snack or added to various traditional winter desserts.
7. Ghee and Butter
Ghee and butter are integral to many winter dishes in India. They provide warmth and are rich in saturated and monounsaturated fats, which offer concentrated energy and insulation, aligning with traditional practices to maintain body heat [1]. Ghee is often used in desserts like Gajar Ka Halwa and served atop savoury dishes like Sarson ka Saag.
8. Ginger
Ginger is widely used in Indian cuisine during winter due to its well-known warming properties. Ginger tea is a common morning drink that may help soothe sore throats and aid digestion [1]. Ginger contains compounds that are considered thermogenic, meaning they can slightly increase body temperature and metabolic rate.
9. Garlic
Garlic, much like ginger, is utilized for its warming properties and strong flavour. Garlic contains compounds that may help boost circulation and provide immune support during the cold season [1]. It is frequently added to curries, stews, and lentil dishes to enhance both warmth and flavour.
10. Warming Spices (Turmeric, Cinnamon, Clove)
Consuming warming spices is a traditional method for staying comfortable in winter [1]. Turmeric (haldi), cinnamon, and clove contain compounds that are known to be thermogenic. Turmeric is often added to milk (Haldi Doodh) or curries for its anti-inflammatory properties and warmth, while cinnamon and clove are used in teas and desserts.
Conclusion
Incorporating traditional Indian winter foods into your diet is an excellent way to enhance your health and stay warm during the cold months. From nutritious options such as Sarson ka Saag and Whole Grains to energy-rich Nuts and Dried Fruits, these foods not only provide warmth but also offer a wide range of vitamins and minerals. By choosing these seasonal delicacies, you can ensure a balanced and healthy diet that keeps you warm and energised throughout the winter season.
Frequently Added Questions (FAQs)
What should you eat to keep your body warm in winter?
Consume thermogenic foods like ginger, turmeric, and garlic, which may help boost metabolism and improve blood circulation [1]. Include whole grains (bajra, jowar), nuts, seeds, and root vegetables for sustained energy.
What foods are commonly eaten during the winter season in India?
Winter foods in India often include whole grain flatbreads (Makki ki Roti), Sarson ka Saag, root vegetables like carrots and sweet potatoes, as well as traditional sweets such as gur laddu and til chikki [1, 2].
What are some ideal winter dinner options?
For winter dinners, opt for warm, hearty meals like curries with turmeric and ginger, whole grain flatbreads, and dishes rich in complex carbohydrates, such as lentils and Sarson ka Saag with ghee.
What are the best foods to eat in cold weather?
The best cold-weather foods are those high in healthy fats (ghee, nuts), complex carbohydrates (whole grains, roots), and thermogenic spices, such as ginger, turmeric, and cinnamon, which help increase body heat [1].
How can you increase your body heat during winter?
To increase body heat in winter, consume foods that enhance thermogenesis, like ginger, cumin, and whole grains. Additionally, drink warm beverages like tea and consume iron-rich foods to enhance circulation.
Disclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult a qualified healthcare professional before starting or changing any treatment.
References
[1] Diet and lifestyle modification of winter season (hemanta and shishir ritu). (2024, October 9). Wisdomlib.Org. https://www.wisdomlib.org/health-sciences/journal/world-journal-of-pharmaceutical-research/d/doc1375611.html
[2] Yadav, M. K., & Verma, A. K. (2024). A review: Nutritional value of winter vegetables. Agricultural and Biological Research, 40(4), 1218–1221. https://doi.org/10.35248/0970-1907.24.40.1218-1221
[3] Gupta, S., & Bains, K. (2006). Traditional Cooked Vegetable Dishes as Important Sources of Ascorbic Acid and $\\beta$-Carotene in the Diets of Indian Urban and Rural Families. Food and Nutrition Bulletin, 27(4), 306–310. https://doi.org/10.1177/156482650602700404
[4] National Institutes of Health, Office of Dietary Supplements. (n.d.). Vitamin and mineral supplement fact sheets. Retrieved October 28, 2025, from https://ods.od.nih.gov/factsheets/list-VitaminsMinerals/