Healthy Eating Tips For Winter Well-Being


Healthy Eating For Winter Well-Being

When the weather turns cold (relative here in Florida), it’s easy to find yourself seeking favorite comfort foods. Although comforting, these meals aren’t giving you the nutrition you need in the wintertime.

The dry winter air allows viruses to spread faster, increasing your risk of getting sick. To lower this risk, you should boost your immune system’s power by eating healthier during the cold seasons.

But what foods will build your immune system? Learn more with 3Natives.

Boost Your Immune System With These Foods


Carrots are great for many things such as your eyes, heart, and regularity – but did you know that they’re also great for boosting your immune system? This root vegetable is loaded with Vitamin C, which helps to build the antibodies that protect your immune system.

Leafy Greens

Is there anything leafy greens AREN’T good for? Next time you’re in the grocery store, try grabbing kale or brussels sprouts. These leafy greens are rich in vitamins A, B, C, and K along with the minerals manganese and potassium.


Ginger is another member of the root veggie family that has many health benefits when consumed. Aside from oral health and settling an upset stomach, fresh ginger has been proved to help prevent the common cold.


Not only are citrus fruits tasty, but they also contain high amounts of vitamin C. Vitamin C helps your body create white blood cells, which help your body fight off infections.

Why Is It Hard To Eat Healthy in Winter?

During the winter, our body needs more energy to perform. This is why we crave energy-dense foods full of calories.

Many researchers suspect our increased hunger during the winter is due to our past times. Before the days of indoor heating and hot chocolate, our ancestors had to fatten themselves up to survive the winter months.


Increase These Nutrients During the Winter


When the body needs vitamin A, it can turn to beta-carotene to produce more. Vitamin A is a vitamin important to immunity, as it enhances the body’s immune functions. Food that is rich in beta-carotene includes carrots, leafy greens, and sweet potatoes.

Vitamin C

During the winter, the common cold is well – more common. Increasing the amount of vitamin C in your winter diet will reduce the symptoms of a cold. Add more citrus to your diet to boost your intake of vitamin C.

Vitamin D

With less time in the sun due to cold weather and daylight savings time, it can be difficult to get your daily dose of Vitamin D in the winter. Vitamin D helps to prevent and control infections. The best way to increase your levels of Vitamin D is by spending time in the sunlight. During the winter, you can eat more dairy and seafood.


Zinc can be found in seafood, red meat, poultry, a large variety of nuts and beans. During the summer, zinc is used to prevent sunburn. Adding zinc to your winter diet can help shorten the length of colds.


These helpful bacteria can improve the body’s immune response to viruses, such as the common cold. Many people get their daily dose of probiotics through supplements, but you can also increase it by eating yogurt or drinking kombucha.

Eat Healthy with 3Natives

So now that you know what you need to eat, how do you start?

For getting your daily dose of greens, try our Loaded Greens or Easy Greens juices. Not only are they delicious, but they are packed with tons of leafy green veggies to boost your nutrient intake. For easy nutrients on the go, try our Twisted Ginger or Turmeric Shot.

Get your probiotics in with our Greek yogurt acai bowls and smoothies. With fun smoothie flavors like the Sunrise and flavor-packed acai bowls like the JB Bowl, 3Natives makes it easy to eat healthy.

In addition to healthy smoothies, bowls, shots, and juices, 3Natives also offers salads and wraps. These are perfect for anyone wanting to learn how to eat healthy, as they show you how to combine fruits and vegetables in creative ways.

Check out our menu and visit your local Florida 3Natives to start eating healthy during the winter.

To learn more about winter foods and winter fruits, view our blog article on “Best Ingredients for Winter Smoothies”.