Here are the 11 foods you should eat to be fit this winter

In general, we feel more tired during the winter. You get sick more easily. Adopting a varied diet can boost your immune system and be less tired during the winter. Here are the foods to eat to fight against fatigue and have a boost of energy!


Chocolate, and especially dark chocolate from 80%, is rich in magnesium. If you want to reduce fatigue, it is advisable to consume chocolate rich in cocoa.


Almonds, nuts (cashew, Grenoble, Brazil, pecan, macadamia, coconut…), hazelnut are excellent in providing protein, fiber and magnesium. Be sure to eat oilseeds without salts. Oilseeds allow the proper functioning of cells and tissues. You can eat it during snacks around 10:30 a.m. and around 4 p.m. with a fresh fruit, a kiwi for example.

Idea for a simple and healthy snack : Take a fruit (apple, kiwi or banana), cut it into pieces in a bowl. Pour over a teaspoon of mashed almonds or peanut butter. Mix and enjoy!


Garlic is rich in potassium, has antimicrobial, antiseptic, anti-inflammatory and anti-bacterial properties. For all these reasons, it is an excellent food to consume in winter! In addition, it adds flavor to your dishes and is low in calories.

The fruits

In general, eating fruit is good for your health. Consumed in moderation, they provide a healthy sugar level. The kiwi in particular contains a lot of vitamin C, more than citrus fruits. It is also rich in antioxidants and helps fight certain types of cancer.

You can eat it as it is, with a teaspoon, but you can also use it in a marinade, cook it with poultry…

Low in calories, it will be the perfect fruit to help you lose weight.

In addition to consuming it, the kiwi is excellent as a beauty product!

citrus fruits

Grapefruit, orange, clementine, lemon… Citrus fruits are bursting with vitamin C. You can consume them in juice (orange or clementine juice) or incorporate them into preparations (grapefruit salad, avocado for example).

oily fish

In winter, we are deficient in Vitamin D, because it is the sun that brings it to us. To overcome this deficiency, it is recommended to consume foods rich in Vitamin D such as cod liver oil in capsules, small fish such as sardines and mackerel, but also salmon.

The dried fruit

Raisins, dried apricots, dates, prunes, dried figs… Dried fruits are excellent for the winter, especially if you are athletic, because they are rich in energy.

The green vegetables

Leafy green vegetables are great for fighting fatigue. Consume spinach, broccoli or Brussels sprouts which are rich in vitamin B9.

You also have endives, lamb’s lettuce, arugula, watercress… they are low in calories, but rich in minerals and fiber. They are important nutrients for health and for fighting fatigue in winter.


Seafood is rich in magnesium. It is recommended to consume it regularly and especially in winter. You can prepare dishes based on shrimp, lobster, lobster, crab but also mussels, cuttlefish, squid…

Little tip, if you often have cramps, you are surely deficient in magnesium.

Whole grains

Not all cereals provide the same type of energy. There are whole grains that provide long-lasting energy (whole grain pasta, brown rice, wholemeal flour) and refined grains that increase blood sugar levels. Refined cereals are not to be eliminated (except in case of strict diet given by your doctor) but prefer whole grains that are healthier.

wheat germ

Rich in protein, fiber and phytosterols, wheat germ is excellent for your health. Consumed all year round, this food is a very good antioxidant. In addition, it also helps to alleviate diabetes. It is eaten in flakes or flakes. It is mainly found in the organic departments of supermarkets.

Magnesium-rich water

Staying hydrated regularly helps fight fatigue. The body needs about 2L of water per day for proper hydration. It is important to drink water before you feel thirsty and that it is rich in minerals. It is advisable to increase magnesium intake in case of fatigue.

Avoid vitamin D deficiency

In winter, we tend to be more tired, have more cramps and depressed mood.

Since vitamin D is a hormone absorbed by the skin thanks to the sun, it is normal that in winter, we are deficient.

It is possible to compensate for this lack of sunlight, and therefore of vitamin D, through food.

To avoid vitamin D deficiency, you can include foods in your diet that give energy quickly:

Seasonal depression, also called seasonal affective disorder, occurs in late fall and early winter. We tend to feel sadder and tired as soon as we wake up. We can also observe a loss or on the contrary a weight gain during this period.

Dark chocolate, whole grains, dried fruits, vegetables, citrus fruits, almonds, kiwi… All the foods mentioned in the article are anti-fatigue foods to be preferred this winter. They help prevent winter depression and boost the immune system during this time.

In addition to eating healthy in winter, it is advisable to practice a sports activity that will keep you in shape and help you keep the energy you need during the winter.

In case of abnormal fatigue, consult your doctor who will tell you all the steps to follow.

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