Top 10 Indian Winter Foods for Better Health

Winter is here, bringing the perfect opportunity to indulge in warm, nourishing meals. Indian cuisine, with its rich flavours and nutrient-packed dishes, offers the ideal winter food to keep you healthy and satisfied during the chilly months. These comforting meals not only curb hunger but also boost immunity, helping you stay warm from the inside out.

In this blog, we’ll explore 10 winter season food in India that are both delicious and beneficial for your health. The objective is to highlight seasonal ingredients and dishes that can help you stay energised, improve immunity, and enjoy the cosy comfort of winter with every bite.
 

Let’s Dive In And Learn About 10 Indian Winter Food That You Can’t miss 

Top 10 Winter Foods In India For A Good Health 

1. Rasam 

This popular South Indian dish doesn’t need any introduction. Rasam is one of the best foods to eat in winter in India. It is packed with the goodness of various spices, and the rasam dish has the right balance between sour and spice. 

Made with multiple ingredients like tomatoes, cumin seeds, ginger, curry leaves, and peppercorns, rasam is a good remedy for cold and sore throat. You can consume warm rasam like soup or mix it with rice, achaar, and pappadam, and rasam rice makes a finger-licking combo. 

Rasam is especially beneficial during winter as its warming properties help to boost immunity and fight off seasonal colds. The spices in rasam, such as pepper and ginger, promote better digestion and circulation, keeping you feeling cosy and healthy. It’s one of the best foods to eat in winter in India, offering warmth and comfort while nourishing your body with essential nutrients.

The nutritional value of 100ml of rasam is: 
 

2. Gajar Ka Halwa (Carrot Halwa)

Who doesn’t like a warm bowl of gajar ka halwa during the winter? Made with carrots, ghee, milk, cardamom, and sugar and garnished with our favourite nuts, this delicacy will leave you asking for more. 

Gajar ka halwa is a must during winters, especially in north Indian households. The major reason why gajar ka halwa is made a lot in winter is due to the availability of the best carrots.

Gajar ka halwa is best for winter because the natural sweetness of carrots, combined with the warmth of ghee and cardamom, helps boost energy and keep the body warm. The dish is rich in vitamins and minerals, particularly vitamin A, which supports skin health during the colder months.
 

The nutritional value of 100 grams of Gajar ka halwa is: 
 

3. Undhiyu 

Most commonly made in Gujarat, Undhiyu is a dish containing mixed vegetables. Everyone is aware of the health benefits of vegetables. From providing immunity, essential nutrients, and energy, vegetables have it all. 

This Gujarati delicacy is made in earthen pots, where a mix of vegetables is cooked together. Undhiyu is a must-eat dish in this cold weather. 

Undhiyu is perfect for winter because the combination of seasonal vegetables, such as sweet potatoes, carrots, and peas, provides warmth and nourishment to the body. The spices used in Undhiyu, like ginger, garlic, and cumin, help boost metabolism and circulation during the colder months.
 

One typical serving of Undhiyu (140gms) contains: 
 

4. Beetroot Thoran

Loaded with the nutrients of beetroot, this dish is extremely popular, having originated in Kerala. You can eat it alone or as a side dish with your meals. This dish is the best way to consume beetroots if you normally don’t like how beetroot tastes. 

Beetroot Thoran is one of the best winter season food in India as beetroot is packed with antioxidants and iron, which help boost immunity and maintaining energy levels during the cold months. 

The warming spices like mustard seeds and curry leaves used in the dish promote good digestion and circulation. Beetroot Thoran is also excellent for managing anaemia, as the iron content in beetroots aids in the production of red blood cells, helping to prevent iron deficiency.
 

The nutritional value of 100 grams of Beetroot Thoran are: 
 

5. Gond Ke Ladoo

Made from edible gum (gond), ghee, whole wheat, and dry fruits, these ladoos are packed with the goodness of nutrients and love with which our grandmother/mother makes them. 

Gond ke ladoo not only helps curb the sweet craving but also helps combat cold in the winter season. Also, it is supremely filling, so there is no need to snack on unhealthy foods. 

Gond ke ladoo is especially beneficial during winter as the combination of ghee, dry fruits, and gond provides long-lasting energy and helps keep the body warm. The natural properties of gond help improve joint health and boost immunity, making it an ideal treat for the colder months.
 

The nutritional value of 1 Gond ke ladoo is: 
 

6.  Sarson ka saag 
 

Sarson ka saag is a traditional North Indian dish made from mustard greens (sarson). It is a popular winter food, especially in Punjab, and is known for its rich, earthy flavour. The mustard greens are cooked with spices, and it is typically served with makki di roti (corn flatbread). This dish is not only delicious but also packed with nutrients, including vitamins A and C, iron, and fibre, making it a great choice to boost immunity and warmth during the winter season.

The combination of spices and mustard greens helps improve digestion and circulation, making it an ideal dish to stay healthy during the colder months. It’s a comforting, wholesome meal that keeps you energised and warm throughout the day.

Dr Seema Singh, Ex-Chief Clinical Nutritionist and HOD at Fortis Healthcare, Vasant Kunj, said, “Sarson ka saag is rich in dietary fibres that help promote good gut health. It ensures smoother bowel movement in your body and with better gut health the problem of constipation can be solved easily!”
 

The nutritional value of Sarson ka saag are: 
 

7. Rogan Josh
 

Rogan Josh is a classic and aromatic dish from Kashmiri cuisine, known for its rich, flavorful gravy made with tender lamb or goat meat. The dish is cooked in a blend of yoghurt, various spices like cinnamon, cardamom, and cloves, and a signature red spice blend that gives it a vibrant colour. 

Rogan Josh is a popular winter season food due to its warming spices and hearty nature. The combination of spices in Rogan Josh helps improve blood circulation and provides warmth during the cold months. 

Packed with protein and essential nutrients, it's a perfect dish to keep you energised and healthy during the winter. The tender meat soaked in flavorful gravy makes it a comforting treat to enjoy with rice or naan.

The nutritional value of 1 cup of Rohan Josh are: 
 

8. Paaya Soup
 

Paaya Soup is a delicious, hearty dish made from slow-cooked goat or lamb trotters (hooves) simmered with a blend of aromatic spices and herbs. Popular in many parts of India, especially during winter, this rich soup is known for its deep, comforting flavour and nutrient-packed broth.

Ideal for the colder months, Paaya Soup is a perfect winter food. It helps provide warmth, boosts immunity, and supports joint health due to its high collagen content. 

The slow-cooked broth is also great for digestion, making it a nourishing and satisfying dish to enjoy when the temperature drops. It is typically served with a sprinkle of freshly ground black pepper, adding an extra kick of flavour.
 

One medium bowl of mutton paaya soup contains: 
 

9. Paneer/Chicken Butter Masala 
 

Paneer/Chicken Butter Masala is a beloved dish from Indian cuisine, known for its creamy, rich gravy made from tomatoes, butter, cream, and a blend of aromatic spices. Whether made with paneer or chicken, this dish is a comforting and flavorful choice, especially during the colder months.
 

A great healthy food for the winter season in India, Paneer/Chicken Butter Masala is not only tasty but also packed with protein, which helps support muscle repair and energy levels. 
 

The creamy gravy and spices also aid digestion and circulation, making it a nourishing choice. Typically served with naan or rice, it’s a satisfying, indulgent meal to enjoy on chilly days.
 

The nutritional value of Paneer/Chicken Butter Masala is: 
 

10. Carrot Poriyal

Carrot Poriyal is a popular South Indian dish often served as a side dish with dal, sambar rice, or rasam rice. The vibrant, crunchy carrots used in this recipe are in season during the winter, making it an ideal addition to your diet for the colder months. 

As a healthy food for the winter season in India, carrot poriyal not only offers a delicious flavour but also provides essential nutrients, boosting your overall well-being during the colder months. This dish, combined with carrots, coconut, spices, and curry leaves, provides various health benefits and a beautiful blast of flavours. 

Carrot Poriyal is perfect for winter as carrots are rich in vitamin A and antioxidants, which help maintain healthy skin and vision during the cold months. The addition of coconut and spices in the dish boosts digestion and helps keep the body warm. 
 

The nutritional value of Carrot Poriyal is: 
 

Take Away

We all eagerly wait for winter. As it is during this season, we experience chill air, pleasant weather, and delicious foods. Indian cuisine is everything we need to enjoy delicious meals that leave us craving more. From vegetables, fruits, cereals, and pulses to highly aromatic spices, Indian foods are packed with flavours and health benefits. 

So, this winter season, indulge in the goodness of healthy food for the winter season in India, as these foods are not only rich in nutrients but also flavours. These 10 foods are just some of the best foods to eat in winter in India.

Embrace the warmth and richness of these winter delicacies and let your taste buds experience the authentic flavours of India. Start incorporating these nourishing dishes into your meals and feel the difference this winter season!
 

References
 

1. Devarajan A, Mohanmarugaraja MK. A Comprehensive Review on Rasam: A South Indian Traditional Functional Food.

https://pmc.ncbi.nlm.nih.gov/articles/PMC5628526/#:~:text=A%20study%20on%20rasam%2C%20which,beyond%20culinary%20and%20nutritional%20effects.

2.  https://www.researchgate.net/publication/381892649_Meat_of_Sheep_Insights_into_Mutton_Evaluation_Nutritive_Value_Influential_Factors_and_Interventions

3.  https://pmc.ncbi.nlm.nih.gov/articles/PMC8707693/