Dairy

Most milk, yogurt, and cheese contains vitamin D and calcium. These nutrients work together to prevent bone loss.

Slow-cooked stews

Made with lean beef, postrun stews provide iron needed for red blood cell production.

Green tea

A mug will warm you up post-run—plus, research shows EGCG (a compound in green tea) has anticancer properties that may prevent skin-tumor growth.

Canned tuna

It’s a good source of vitamin D, important in the winter when less sun exposure decreases our body’s ability to produce it.

Barley

This chewy grain (perfect for soups and stews) is high in cholesterol-lowering fiber and selenium, which reduces free-radical damage.

Winter squash

Sharpen your eyesight for dark months with vitamin A superstars, such as pumpkin and butternut squash.

Onions and garlic

These bulbs provide a boost of flavor along with antimicrobial properties, which may help protect you from winter bugs.

Kale

In season in early winter, this leafy green delivers a megadose of vitamin K, which helps maintain strong bones and form blood clots.

Baked potatoes

White spuds are high in vitamin C, while sweet potatoes are rich in vitamin A—two antioxidants that help protect your immune system.

Citrus

Oranges, grapefruits, and other types of citrus fruits (at their peak in the winter months) are high in fiber and immune-boosting vitamin C.

From the Editors of Runner’s World