---
title: "Cold season nutrition: Essential fruits and vegetables for your daily menu"
url: https://moldova1.md/p/89732/cold-season-nutrition-essential-fruits-and-vegetables-for-your-daily-menu
published: 2026-11-09T06:45:00Z
language: en
author: "Redacția  TRM"
section: "Social"
source: moldova1.md
---

# Cold season nutrition: Essential fruits and vegetables for your daily menu

> As the weather cools, our wardrobes—and eating habits—change. We gravitate toward warm dishes, soups, broths, and heartier meals. But colder weather doesn’t mean giving up fresh fruits and vegetables.

![](https://storage.moldova1.md/images/637a6f34-03d6-4dd6-b2d1-380e267c5c06.jpg)

As the weather cools, our wardrobes—and eating habits—change. We gravitate toward warm dishes, soups, broths, and heartier meals. But colder weather doesn’t mean giving up fresh fruits and vegetables.

By contrast, late autumn offers a variety of produce that can support a balanced diet. Cabbage, beetroot, carrots, pumpkin, and celery are just a few of the vegetables that should be part of our menu.

For instance, thanks to its orange color, pumpkin is rich in beta-carotene, which the body converts into vitamin A—an essential nutrient for vision and the proper functioning of the immune system.

Fruits should not be overlooked either. Apples, pears, citrus fruits, and berries are excellent choices for this time of year. Interestingly, a large portion of the fiber in apples is found in the peel; therefore, it is recommended to eat them unpeeled—after washing them thoroughly, of course.

During the cold season, fermented vegetables (pickles) also make a comeback on many families' tables. Sauerkraut, for example, can contain lactic acid bacteria—beneficial for gut flora—that develop during the natural fermentation process. However, eat it in moderation, as it can be high in salt.

Another food highly valued during this season is sea buckthorn, known for its high vitamin C content. You can eat it fresh, frozen, or as syrup or juice.

Walnuts, which are abundant at this time of year, are a good source of unsaturated fats, protein, and fiber.

A lesser-known fact is that frozen vegetables can be just as nutritious as fresh ones; they are typically frozen shortly after harvest, which allows them to retain most of their vitamins and minerals.

Even as temperatures drop, we must not forget to stay hydrated. In cold weather, we may feel thirsty less often, but our bodies still need water. Hot teas can also contribute to our daily fluid intake.

So the cold season doesn't necessarily call for a diet higher in fat or calories. What matters is maintaining a varied menu and taking advantage of local produce, as well as seasonal fruits and vegetables—because good health begins with what we choose to put on our plates.


**Author: Natalia Mogîldea**

[Audio: https://trm.blob.core.windows.net/photos/d34648b9-182e-4444-a89c-72ed8cb203e3.jpg](https://original.trm.md/video/definst/MP4:2026/11/8/08.11.26-MOGILDEA-ALIMENTE-SEZONUL-RECE.m4a/playlist.m3u8)