Eat healthy in winter: These are the most nutritious vegetables in the cold season.

The combination of winter and corona diseases puts the immune system in a difficult position. Health experts worldwide emphasize the importance of a healthy lifestyle, combined with a balanced diet, for strengthening the immune system. These vegetables can help us protect the immune system quickly.


One of the most popular food options for diabetics, this green leafy vegetable is a storehouse of iron, calcium, fibre, vitamins and so on. According to the American Diabetes Association (ADA), spinach is labelled as a superfood for type 1 and type 2 diabetics.


Broccoli is nothing less than a superfood. Whether cooked or sautéed, this green vegetable helps promote good health. Broccoli has a low glycemic index, making it a perfect addition to a diabetic diet.


A winter vegetable that stores some essential nutrients. It has a low glycemic index and is rich in some essential minerals that help maintain blood sugar fluctuations.

Also Read: The winter drink that contains the same number of calories as a whole meal


Cabbage is rich in vitamins, minerals, fibre, antioxidants and potent plant compounds. Only one cup (about 70 grams) of cabbage contains the recommended daily intake of vitamins A, C and K. It is also rich in vitamin B, calcium, copper, manganese, potassium and magnesium. Also, cabbage is loaded with antioxidants that have potent anti-inflammatory effects.


This crunchy vegetable is also very nutritious. Carrots are an excellent source of carotene, which can be converted to vitamin A in the body. One large carrot (about 70 grams) contains 24% of the recommended daily intake of the source material for vitamin A. Vitamin A is essential for eye health and is necessary for the functioning of the immune system and children for average growth development.

In addition to expressing carotene, carrots are loaded with various carotenoids – powerful plant pigments that give carrots their colour. Carotenoids act as antioxidants and may help reduce the risk of chronic diseases.


Chard is a very low-calorie vegetable and rich in nutrients. One cup of cooked chard provides only seven calories, but contains almost half the recommended daily amount of beta-carotene and replenishes the recommended daily intake of vitamin K. It is also a good source of vitamin C magnesium manganese.

Also, the leaves are dark green, and the chard stalks are laden with beneficial plant pigments. They have been shown to reduce inflammation in the body and reduce the oxidation of LDL cholesterol, thus reducing heart disease risk.


This vegetable is known for its spicy taste and crunchy texture. Radishes are rich in vitamins B and C, as well as potassium. Their peppery taste is attributed to a particular group of sulfur-containing compounds called is thiocyanates, which have many health benefits. They act as antioxidants in the body and help control inflammatory conditions.


Parsley is full of nutrients. About 30 grams of parsley fill the recommended daily intake of vitamin K and more than half of the recommended daily intake of vitamin C. It also contains tacroren, folic acid, iron, calcium and potassium. Parsley is an excellent source of flavonoids, including apigenin and luteolin, which are herbal compounds that have many potential health benefits. These flavonoids may be particularly helpful in delaying memory loss and age-related changes in the brain.


Beets have a delicate sweet taste that often caused diabetics to avoid eating them. But it is full of minerals, fibre and other essential nutrients that make it an excellent vegetable for type 2 diabetics.

Incorporating vegetables in your daily diet can contribute a lot to the body. It is important to emphasize that the effect of vegetables on each person is individual and diabetics are advised to test their effect using a sugar meter without punctures and understand which vegetables are better and which less and in what quantities and hours a day to include in the menu. It is also advisable to consult a certified clinical dietitian, and today, this can also be done through online services.

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