The cold weather and lack of sunlight can lead to an increase in the risk of getting sick. However, taking in the necessary nutrients from your food can help strengthen your immune system and improve your overall health during this time of year, when many are catching the flu and the common cold. Below are some tips that will help keep you feeling and looking great this winter.

Don’t Forsake Vitamin D

Getting enough Vitamin D can help boost one’s mood. Unfortunately, during winter, the lack of sunlight can prevent the body from producing this vitamin. To help fill in the gap, try eating foods such as salmon, tuna, eggs, mushrooms, and avocados.

Eat In-Season Produce

Fresh vegetables and fruits are high on the list when it comes to providing you with essential nutrients, such as phytochemicals, minerals, and vitamins. They can help strengthen your immune system and improve your performance.

Look for seasonal and regional fruits and vegetables, as valuable ingredients in out-of-season foods can get lost due to lengthy storage and transport times. Some of the best winter vegetables include pumpkin, radicchio, and root vegetables.

Pick fruits that are still in season, such as pears, apples, grapes, and pomegranates. Frozen fruits and vegetables are better than their hard-to-trust counterparts as they are shock-frozen right after they’ve been harvested, which helps retain a good portion of their nutrients.

Consuming antioxidant-rich food can help protect your body from harmful free radicals, which can damage cells during winter. One of the most prominent sources of natural antioxidants is berries and pomegranates.

Snack on Nuts

Prolonged exposure to low sunlight can increase the production of melatonin, which makes one tired and unmotivated. To prevent this, it’s important that the body gets the proper amount of serotonin, which is produced by the amino acid tryptophan. This can be found in nuts, as well as other seeds and fruits. During this time of year, rather than snacking on the tempting junk foods found in grocery store aisles, consider filling your cart with nuts instead.