How about having a hot, comforting coffee on a chilly winter day, wrapped in a cosy blanket with warmth spreading over your heart and soul– well, during winter, we crave warmth and energy to fuel up to enjoy cosy winter vibes.
As the old saying goes–seasonal and local ingredients are the best, winter season is no exception. Our geographically rich country has numerous winter-season foods in India and nutrient-rich superfoods. These ingredients are not only healthy but can also be made into delicious dishes to satisfy winter cravings.
Here’s a list of the best food to eat in winter in India to make this chilly season wholesome. But first, let’s explore why we tend to feel hungrier in winter.
Why We Eat More in Winter: Understanding Seasonal Cravings?
One of the major reasons is the decreasing serotonin or the happy hormone production in the brain, leading to cravings for carbs to boost mood and energy. The other reasons include dehydration from heating, craving for warmth, hormonal shifts and, of course, emotional eating due to boredom or seasonal stress—especially if you are not too fond of cold days.
The general tendency is to go for sugary drinks or refined and dense carbs for a quick fuel up –even if you plan to enjoy a hot soup, do you know most of the instant Soup mixes are ultra-processed and even high in refined sugar?
14 Best Food to Eat in the Winter Season
1. Ginger
Ginger is called the universal medicine in Ayurveda, and it is a must-have for Indian cuisine. Today, it's one of the most sought-after spices not just for its gingerly taste but due to its evidence-based extensive health benefits.
According to scientific studies, ginger has antioxidant properties, which can help boost immunity, may aid in weight loss, manage cholesterol levels, lower blood sugar, reduce nausea, aid digestion and be good for the brain and heart. Additionally, the antimicrobial nature of ginger helps in fighting infections.
Additionally, ginger is known for its warming properties hence ideal for the winter season
Being a common kitchen ingredient in Indian households, there are many common dishes with Ginger. You can add ginger in numerous ways to your diet—in soups, curries, herbal teas, or even make them into sweets like dry ginger powder or Sonth ke laddu today, they are even used in making snack bars.
2. Turmeric
Turmeric is a healthy ingredient, and one of the best the best winter season food in India that goes well with season. This common Kitchen ingredient has many scientifically proven health benefits.
Turmeric is anti-inflammatory, may aid in boosting antioxidant activity, warms the body and is good for the brain and heart.
The turmeric powder is added in many Indian curries plus you can make tea, golden milk or smoothie or add them while making soups. Turmeric milk haldi ka doodh, or golden milk, can be made by heating milk in a saucepan until it boils, then adding turmeric and black pepper– stir well, and serve hot or warm for a healthy cosy winter day!
3. Amla (Indian Gooseberry)
4. Sesame Seeds (Til)
The sesame or til seeds have been part of Indian cuisine and cultural practices since ancient times.
Sesame seeds or til seeds are a nutrient powerhouse–provide protein, minerals like iron and calcium and essential vitamins. Plus it's a healthy fat source.
According to studies–the health benefits of sesame seeds include the presence of antioxidants, lowering cholesterol and protecting the liver, kidneys, and heart. Additionally, they have anti-inflammatory and anti-tumour effects, making them an excellent addition to a healthy winter diet.
Til laddu
5. Jaggery
Jaggery– the traditional sweetener made from sugarcane or date palm, holds a special place in Indian cuisine and culture, especially during winter.
Known by various regional names such as "Gur" in Hindi, "Vellam" in Tamil, "Bella" in Kannada, "Gul" in Marathi, "Bellam" in Telugu, and "Sharkara" in Malayalam, jaggery is a must-have in winter due to its warming properties and nutrient-rich profile.
Popular dishes include Gur ki Roti, Chikki, Adhirasam (a Tamil Nadu sweet made with rice flour and jaggery), and Pithas in Bengal, Assam and Odisha and various laddus like gond laddu, pinnis, Narkel naru or coconut laddus, dry fruit laddus, sesame laddus to name a few. Today they are also used as a healthy sweetener in some nutrition bars.
Additionally, scientific studies show that it improves digestion, detoxifies the liver, boosts energy, purifies the blood and combats toxins.
6. Bajra (Pearl Millet) & Ragi millets (Finger millet)
These gluten-free millets are great additions to a healthy winter diet and are a must-have on your winter food list.
The bajra or pearl millet is a source of omega-3 fatty acids and minerals like magnesium, copper, manganese, potassium, phosphorus, calcium and iron.
Bajra, being rich in fibre, is another bonus. It aids digestion and is known for helping in managing blood sugar. It provides a healthy dose of vitamin B and vitamin A, provides energy and immunity, and is good for the skin. Additionally, Bajra may promote weight loss and heart health.
The Ragi is another nutrient-rich, warming food, high in fibre and Calcium (344 mg/100 g) and provides essential minerals like phosphorus & Iron and A, B vitamins, and tocopherol.
Other health benefits include managing blood sugar, antioxidant activity, boosting immunity and may help to deal with anxiety, insomnia and depression.
7. Ghee
Ghee is great for winter as it provides energy and supports mental sharpness and overall physical well-being. Ghee is packed with nutrients such as vitamin A, omega-3 fatty acids, and conjugated linoleic acid.
According to studies, ghee is a storehouse of essential fats and antioxidants, ghee helps detoxify the body, enhances skin radiance, and is good for the eyes. When consumed in the right quantities, ghee promotes holistic wellness, making it a golden addition to your winter pantry.
8. Fenugreek
Fenugreek, a magic ingredient from grandma's kitchen— is antidiabetic, supports heart health, aids digestion and boosts the immune system with its antimicrobial properties, making it an excellent warming ingredient for winter meal plans.
In addition to being an excellent source of protein, it's rich in iron—providing an impressive 262% DV, a good source of dietary fibre and B vitamins.
It is known to stimulate milk production in new mothers. Made with powdered fenugreek seeds, wheat flour, jaggery, dry fruits, seeds and ghee, these ladoos are packed with health benefits.
Fenugreek & Fenugreek laddu
Some other ways to add fenugreek to your diet are by soaking the seeds overnight and consuming them on an empty stomach or using them to temper curries and dals. Fresh fenugreek leaves (methi) can be added to parathas, theplas, sabzis or dosa, while dried leaves (kasuri methi) are an excellent seasoning in soups and curries.
9. Gond
Gond laddus also called Gond Panjiri, Gondh Laddu, Pinni in the north, Dinkache Laddu, Gundar Ladoo in Western India, and Thumma Jiguru in the South are another warming nutritious winter treat from India–the key ingredient gond or Gum arabica or Gondh, Gundar, and Thumma Jinguru is the edible gum from gum arabic tree (Babul or kikar).
Apart from being a cherished post-parturition recipe – traditionally made by mothers and mothers-in-law to daughters and daughters-in-law, the gond laddu is a nourishing treat for everyone due to the health benefits offered by gond.
The notable Benefits of Gond Acacia/ Acacia gum or Arabic gum, based on scientific studies, include aiding in weight loss, providing fibre content, helping in Cholesterol Management, good for kidneys, aiding in Metabolism, and helping the extraction of calcium. Plus it's a Prebiotics and anti-diabetic food Ingredient.
So, how about having a gond laddu to warm up on winter days? If you are too busy to cook, try our gond laddubar, exclusively made with kitchen ingredients and based on traditional recipes from a real grandmother.
Pinni or Gond Laddu
10. Almonds & Walnuts
Walnuts and almonds are winter superfoods, packed with nutrients that help you stay healthy and energized during the cold months.
Walnuts are an excellent source of omega-3 fatty acids, which support brain health and reduce inflammation, while almonds, loaded with vitamin E and antioxidants, nourish the skin and strengthen immunity.
11. Sweet potatoes and Carrots
Carrots and sweet potatoes, in particular, are excellent choices for this season.
Carrots are loaded with beta-carotene, which converts to vitamin A and boosts immunity while promoting healthy skin—a great blessing during dry winters.
12. Leafy Greens
It's impossible to imagine indian winters without saag–and This classic North Indian winter dish is prepared by slow-cooking a blend of leafy greens such as mustard, spinach, and bathua. It has been a staple in traditional winter diets for generations.
Spinach (palak) has antioxidants that boost immunity. It provides iron and calcium. Mustard greens (sarson) are another must-have; they provide vitamins A, C, and K, ideal for strengthening bones and promoting healthy skin. While amaranth leaves (chaulai) are great for maintaining heart health.
13. Guava
14. Nutmeg
Nutmeg is a warming spice grown in India that's perfect for winter.
Rich in antioxidants, it supports immunity and helps combat seasonal infections. Nutmeg is also prized for its aroma and calming properties, making it an excellent remedy for improving sleep during chilly nights. Additionally, it aids digestion and enhances metabolism, which is especially helpful when indulging in heavy winter meals.
Sprinkle a pinch of nutmeg into warm milk, or add them while making desserts or in spice blends for curries.
And finally here are some healthy eating tips for a worry-free winter!
