Vegetables for Winter: 7 Nutritious Picks to Help You Stay Energized

Written by Smriti Dey | January 6, 2026

Introduction

Choosing vegetables for the winter is a great way to start eating a balanced diet. Families who eat these seasonal vegetables often feel better, have more energy, and are more comfortable during the colder months.

The National Institute of Nutrition (ICMR) says that winter is a time when the body needs foods that keep it warm, boost the immune system, and give it energy all day. Vegetables grown in the winter have more vitamins, minerals, and antioxidants because they take longer to grow in cold weather. In the winter, kids often go to school early, study for long periods of time, don't move around as much, and are more likely to get sick. Seasonal vegetables help balance these problems by giving the body nutrients that help it fight off illness and stay strong.

Winter vegetables are also good for your digestion. When it gets colder, people often lose their appetite, and families tend to choose heavier meals to feel better. Adding seasonal vegetables that are high in fiber helps keep your digestion regular, your gut healthy, and your energy levels up. These nutrients help teens stay focused and have the energy they need to deal with schoolwork and exercise. Younger kids get the natural vitamins that help them grow and stay healthy, and adults get steady energy for their daily tasks.

Another big benefit of winter vegetables is that they are fresh. As they grow in good weather, they keep more of their natural moisture, flavor, and nutrients. Carrots, spinach, methi, cauliflower, radishes, and beets are all vegetables that are easy to find in stores and work well in everyday recipes. You can add them to soups, parathas, curries, or even simple stir-fries. Take a look!

7 Nutritious Vegetables For Winter Season That Kids Can Eat

Spinach

Spinach is a green vegetable that is good for your eyes, boosts your immune system, and fights inflammation. It also slows down the process of aging. It also protects the body from several diseases and keeps the brain and nervous system working well, especially in older people.

Spinach has anti-oxidant properties that help with chronic stomach pain. This leafy green is full of important nutrients and has a lot of health benefits. It also has properties that fight cancer. It helps cells divide in a healthy way, which makes the body better at healing.

A study by ICMR dietary guidelines for Indians states that spinach has a lot of iron, which the body needs to make red blood cells, as well as vitamins A, B, C, E, and K, zinc, and magnesium. Spinach is definitely a superfood because of all the good things it does for you. You can add spinach to salads or just cook it with corn or cottage cheese. Spinach is a great food to add to your diet this winter because it is full of vitamins and minerals.

Carrots

According to ICMR dietary guidelines for Indians carrots are a crunchy, tasty power food that is full of vitamins and minerals, including vitamins A, B, B2, B3, C, D, E, and K.

Carrots have carotene in them, which is good for the eyes and helps keep you from going blind at night. Eating carrots can help you avoid diabetes and heart problems. It also helps keep your skin, hair, and nails healthy while controlling your period. If you want to lose weight, you can also add weight to your diet. You can put carrots in salads, sandwiches, and wraps. Carrots are full of beta carotene, which turns into vitamin A. There are many health benefits to this crunchy meal. It helps keep your skin healthy, slows down aging, improves your vision, and keeps your heart healthy. Vitamin A helps the liver get rid of impurities, which cleans the body and lowers the amount of bile and fat in the liver.

Beets

Beets are good for you, colorful, and have a lot of health benefits. They also taste very good.

ICMR dietary guidelines for Indians state that they contain iron, vitamins A, B6, and C, and several other minerals that are important. These micronutrients help the liver get rid of toxins, lower the risk of diabetes, obesity, and heart disease, and increase the number of white blood cells. It also boosts our immune system and reduces inflammation.

In the last few years, beetroot has been called a "superfood" because it is so good for your health. Beets can lower both systolic and diastolic blood pressure. Researchers found that drinking beetroot juice can raise plasma nitrate levels and improve athletic performance.

Adding beetroot to your dips, smoothies, and salads can help you keep your weight down and add variety to your meals. This is because beetroot is low in calories and keeps you full for a long time. Beetroot also has minerals like calcium, iron, magnesium, sodium, and phosphorus.

Sweet Potatoes

Sweet potatoes are in season in the winter. They are a healthy, tasty, and cheap meal option, and you should put them on your winter diet list. Sweet potatoes are good for your health according to ICMR dietary guidelines for Indians because they are high in fiber, beta-carotene, vitamins A, B6, and C, and antioxidants. Also, their glycemic index is pretty low. They help you feel fuller for longer because they have fiber in them. They also help make blood cells and stop constipation, heart attacks, the flu, and the common cold. Sweet potatoes are a good source of magnesium, which can help you relax and fight stress.

Radish white

A study by NIN dietary guidelines for Indians states that white radish is full of potassium, salt, vitamin C, and magnesium. It has a lot of water and not many calories. It helps keep your nerves working and keeps you from getting the flu, cancer, and coronary heart disease symptoms. Add this vegetable to salads, paratha stuffing, or other vegetables. Radish is the best winter vegetable because it has a lot of potassium, vitamins B and C, and other nutrients.

Mustard Greens

As the name suggests, these are the leaves of the same plant that makes mustard seeds. According to India's dietary guidelines, mustard greens usually taste spicier and less harsh than kale or Swiss chard. A lot of beta-carotene is in them. Our bodies need beta-carotene for healthy bones and eyes. This substance can be turned into vitamin A. Mustard greens are also high in glucosinolates, which are a type of phytonutrient. These help keep free radicals from hurting the cells in our liver and other organs.

Peas

Most people buy peas in bulk and freeze them to use in the summer. A study by ICMR dietary guidelines for Indians states that these seeds are full of nutrients and taste great. They are low in calories, high in antioxidants, and provide almost all of the vitamins and minerals your body needs. Green peas are one of the best plant-based sources of protein and one of the most filling foods you can eat. Because they are high in fiber, they are great for keeping blood sugar and weight in check. Because they have a lot of soluble fiber, they are good for keeping your gut healthy and making sure that the right amount of microorganisms are in it.

5 Creative Ways To Serve Your Kids

Vegetables For Winter Season

To make the dough for paratha more nutritious without changing the taste too much, add spinach or methi.

Add grated carrots, beets, or radishes to the batter for poha, upma, or idli to make them more colorful and healthy.

Add small pieces of broccoli or cauliflower to pasta, fried rice, or noodles to make them more kid-friendly.

Kids love creamy soups, so add pureed pumpkin or sweet potato to them.

Cutlets, tikkis, or sandwiches with finely chopped winter vegetables make a quick snack.

Conclusion

Winter vegetables are full of important nutrients that keep the body healthy and full of energy during the colder months. Adding seasonal fruits and vegetables to meals makes them taste better, fresher, and more nutritious for people of all ages. Picking winter vegetables from your area helps you eat a balanced diet and stay healthy all season long.

References

https://www.nin.res.in/downloads/DietaryGuidelinesforNINwebsite.pdf