Tasty and Healthy Foods for Your Winter Diet

The season for fruits and vegetables does not end with the onset of autumn. Right now, there are a lot of local products on sale, delicious, nutritious and very healthy. Let us tell you which of them you should definitely include in your daily diet.

The autumn assortment of fruits is varied, colorful and provides a lot of space for culinary experiments. All fruits, vegetables, berries and nuts are very healthy. They will help to strengthen immunity against cold weather. What do you need to buy?


Nuts are versatile and perfect for any dish, dessert and dressing. They are useful for the brain and central nervous system, liver, heart. The composition contains many components necessary for health. Walnut is a source of carotene, quinones, acids, phytoncides and sitosterones. Saturates the body with such chemical elements: iron, fluorine, chromium, strontium, manganese, zinc, cobalt, potassium, calcium, phosphorus, iodine, sulfur, aluminum, copper, nickel and magnesium. As well as tannins and vitamins A, C, E, K, PP, B1, B2, B12 and B15.


By consuming porcini mushrooms, you can replenish the level of vitamins A, B1, C and D. They are also rich in sulfur, riboflavin, lecithin, ergothioneine and the alkaloid hercedine. This composition has a beneficial effect on the condition of nails, hair, thyroid gland and stomach. Lowers bad cholesterol.

Boiled and canned mushrooms, first and second courses based on them – all this is worth eating for infections, for the prevention of cancer, in order to speed up metabolism and improve wound healing.


Low-calorie vegetables taste interesting. Therefore, they will be a good ingredient for caviar, stew, soup, salad. Ideal for stuffing and preservation. Eggplant contains a lot of healthy fats, proteins, fiber, organic acids and pectin. It includes vitamins of group B, C, D, PP and P.

Such components have a positive effect on cholesterol and blood sugar levels. They cleanse blood vessels, which is the prevention of atherosclerosis. Eggplant is worth eating for the sake of improving the functioning of the heart, gallbladder and intestines. The vegetable helps with puffiness and has an antibacterial effect.


The available vegetable is rich in vitamins, minerals, pectin, phytoncides, and essential oils. It is one of the best sources of vitamins B, C, PP, K and E, as well as beta carotene. Carrots are recommended for the prevention and elimination of problems with the organs of vision. It is advised to use it for anemia. It is very useful in case of overwork, as it helps the body to recuperate.

The root crop improves the condition of the organs of the cardiovascular and genitourinary systems, gastrointestinal tract, skin. It is also good for the teeth if eaten raw. There are a lot of ways to cook carrots. It remains tasty when baked, suitable for grills, first courses, salads and desserts.


Sweet fruit is an excellent base for desserts, compotes, jam. It can also be canned and added to salads and main courses. A low-calorie fruit contains a lot of fiber. It is rich in sugars, folic acid, pectin and carotene, organic acids. From minerals – sodium, calcium, potassium, copper, iron, manganese, magnesium, phosphorus, zinc, iodine, fluorine. And also molybdenum, arbutin, essential oils and other biologically active substances. The pear contains vitamins A, C, P, E, PP and almost the entire group B.

Due to this composition, an antibacterial effect and a positive effect on metabolism are achieved, the blood is rejuvenated. The pear will help improve heart health, lower bad cholesterol and solve digestive problems. It is also a good remedy for insomnia, nervousness, depressive disorders, prostatitis and dizziness. Another fruit will be useful for those who have poor healing wounds and have no appetite.


This berry can be of great benefit to the body – due to its low calorie content and rich in trace elements. It includes vitamins of group B, P, PP, A and K; fiber, acids (including ascorbic); pectin and tannins, carotene and flavonoids. Blueberry itself, desserts and drinks based on it are useful.

It acts as an antioxidant to slow down aging. Helps the cardiovascular system, pancreas and intestines. Blueberries are also good for cognitive performance. Among the indications for its use are angina, fever, diabetes, vision problems and various inflammatory processes. Berry also gives energy.


The healthy, tasty fruit has a rich composition. Thanks to him, you can replenish the balance of vitamins A and B; minerals: magnesium, copper, potassium, calcium and iron. The plant also contains ficin and fiber. Due to this, it has a beneficial effect on the kidneys, stomach, heart and blood vessels.

Fig improves appetite, has antipyretic and laxative effect, it is recommended for colds, inflammatory processes in the oral cavity and respiratory tract. And also relieves hangover syndrome. Figs can be eaten on their own and used for making desserts. It also goes well with meat, fish and cheese.


This spicy dressing will add spice to any dish and preservation. It will also help improve appetite, increase energy levels and prolong life. All this is due to the nutritional composition. It contains enough vitamins, enzymes, fiber, essential oils, amino acids and other organic compounds. Horseradish effectively relieves inflammation and kills bacteria. Therefore, it can be used as a remedy for caries and gastrointestinal diseases.


If we talk about meat, then veal will be the best choice for the fall. This is a fairly dietary product – 96.8 kcal / 100 g. It is rich in vitamins E, PP, B1, B2, B6, B5 and B9. Helps maintain a normal balance of amino acids, magnesium, phosphorus, sodium, iron, copper, potassium and calcium. It is also an excellent source of protein and lipids. Veal dishes will be useful for the digestive and circulatory systems, central nervous system, skin and mucous membranes.

Just the perfect balanced menu for the fall!