Winter can be tough on our bodies. Shorter days, colder weather, and limited access to sunlight and fresh foods can make it harder to get the nutrients we need to stay healthy and feel our best. During these months, people are more likely to experience nutrient deficiencies that affect energy, immunity, mood, and overall well-being.
The good news? Nutritious, vitamin-rich foods can help fill those gaps. Here are five foods that support key nutrients many people need more of during the winter.
1. Fortified Milk and Plant-Based Milks
Fortified milk and plant-based alternatives are important sources of vitamin D and calcium, nutrients that support bone health, muscle function, and immune strength. During winter, when sunlight exposure is limited, getting vitamin D from food becomes especially important.
Want to learn more about why vitamin D matters?
Learn more: NIH – Vitamin D fact sheet
2. Eggs
Eggs are a versatile source of vitamin D, B vitamins, and protein. B vitamins help support energy levels and brain function, while protein helps keep people feeling full and fueled throughout the day.
This everyday food packs a lot of nutritional value.
Learn more: Harvard T.H. Chan – Eggs and health
3. Beans and Lentils
Beans and lentils provide iron, fiber, magnesium, and B vitamins. Iron supports energy and oxygen flow in the body, while fiber supports digestion and heart health. These foods are filling, affordable, and work well in soups, stews, and other warm winter meals.
For vegans and vegetarians, beans and lentils also offer a reliable source of plant-based protein.
Learn more: Benefits of Beans and Legumes
4. Citrus Fruits
Oranges, grapefruits, and other citrus fruits are rich in vitamin C, which supports immune health and helps the body absorb iron from plant-based foods. They’re also a refreshing, easy snack that can give your immune system a boost during the winter months.
Curious about the role vitamin C plays in your health?
Learn more: NIH – Vitamin C fact sheet
5. Leafy Greens
Leafy greens like spinach, kale, and collards provide iron, fiber, magnesium, and vitamin C. Fresh, frozen, or canned greens can all help meet nutritional needs during colder months.
No matter how they’re prepared, leafy greens are a strong foundation for a balanced, nourishing diet.
Learn more: Eat Your Way to Better Health
When ICE activity limits access to sunlight, food becomes the source of vital nutrients
During the winter, limited daylight makes it difficult for many people to get enough sunlight to support vitamin D production. In Minnesota, this challenge is amplified by cold temperatures and short days that keep people indoors.
For many, access to sunlight has been further restricted due to increased ICE presence activity across Minnesota. Reports of agents operating in neighborhoods, near workplaces, and in public spaces have created real fear for many families. As a result, some neighbors are choosing to stay inside their homes, limit time outdoors, or avoid public spaces altogether—out of concern for their safety and the safety of their loved ones.
When neighbors cannot safely or comfortably spend time outside, they lose one of the body’s primary sources of vitamin D. In these situations, essential nutrients must come from food instead.
That’s where access to vitamin-rich, nourishing foods becomes critical. Foods like fortified milk and plant-based milks, eggs, beans, leafy greens, and fruits help replace nutrients—such as vitamin D, iron, and vitamin C—that people may not be able to get through sunlight or outdoor activity.
At NOURISH, providing these foods is a direct response to current realities facing our friends, families, and neighbors. Ensuring access to healthy food helps protect health, dignity, and well-being—especially when obstacles make everyday activities, like going outside, unsafe or uncertain.
Get Support, Get Involved, or Give Back
If you’re looking for food support, want to volunteer, or have questions about NOURISH’s programs, we’re here to help. Visit our contact page to learn more about accessing food, getting involved, or connecting with our team.
NOURISH Contact Page: https://nourishmn.org/contact/
If you’re able, your donation helps ensure our community continues to have access to nourishing, vitamin-rich foods—especially during the winter months when needs are greater.
Donate through GiveMN: https://www.givemn.org/donate/Mtolab-Nourish
Together, we can help our community stay nourished, supported, and connected.