Winter brings its very own set of health threats, from common cold to sore throats, which makes it a good idea to focus on foods that enhance immunity. Here are ten powerful immunity-boosting foods to include in your diet this winter.
Our in-house expert, Dt. Aparna Pandey, MSC-Nutrition and Dietetics, shares ten powerful immunity-boosting foods to include in your diet this winter.
1. Citrus Fruits
Citrus fruits such as oranges, lemons, and grapefruits are rich in Vitamin C, which works significantly to strengthen the immune system. Regular consumption is essential in fighting off infections by boosting white blood cell production.
How to Use: Begin your day by having a glass of freshly squeezed orange juice or having lemon juice added to warm water for a detoxifying drink.
2. Ginger
Known for its anti-inflammatory and antimicrobial properties, ginger can soothe a sore throat and reduce inflammation. It also helps improve digestion and combat nausea during winter illnesses.
How to Use: Add freshly grated ginger to your tea or soups for an immunity-boosting kick.
3. Garlic
Garlic is a natural immune booster packed with allicin, which has antimicrobial properties. It enhances your body’s ability to fight colds and infections.
How to Use: Grind fresh garlic and add it to your curries, soups, or stir-fried vegetables.
4. Turmeric
Turmeric contains curcumin, a strong antioxidant and anti-inflammatory compound. It helps enhance immune responses and reduce the severity of infections.
How to Use: Drink turmeric milk (haldi doodh) or add it to your cooking.
5. Yogurt
Yogurt is a great source of probiotics, which maintain a healthy gut. A robust gut microbiome is essential for robust immunity.
How to Use: Have plain yogurt with a dash of honey, or use it as a base for smoothies.
6. Almonds
Rich in Vitamin E and healthy fats, almonds provide the nourishment your body needs to fight off infections. Vitamin E is a potent antioxidant that supports immune function.
How to Use: Snack on a handful of almonds daily or add them to your oatmeal.
7. Spinach
Spinach is rich in vitamins A, C, and E, beta-carotene, and antioxidants. All these nutrients boost the effectiveness of the immune system in fighting the infection.
How to Use: Add spinach to your soups and dals, or prepare it as a stir-fry with garlic.
8. Honey
Honey is an antimicrobial natural agent that helps to soothe irritation in the throat and also gives an instant energy boost. Antioxidants of honey improve overall immunity.
How to Use: Honey can be mixed in warm water with lemon or spread on multigrain toast.
9. Sweet Potatoes
Beta-carotene in sweet potatoes is converted into Vitamin A by the body. It is essential to keep the skin and mucosal barriers healthy, acting as a first line of defence in the body against pathogens.
How to Use: Enjoy roasting or baking sweet potatoes for a hearty snack.
10. Green Tea
Green tea is rich in flavonoids and epigallocatechin gallate (EGCG), antioxidants that boost immunity. It also contains L-theanine, an amino acid that helps in the production of germ-fighting compounds in your body.
How to Use: Enjoy two cups of warm green tea daily with a dash of honey.
Bonus Tips for Winter Immunity
Hydration: Stay hydrated with warm fluids like herbal teas and broths.
Sleep: Ensure 7–8 hours of quality sleep every night to support your immune system.
Exercise: Engage in moderate physical activity like yoga or brisk walking to improve circulation.
Let us increase and improve our immunity by incorporating the above measures this winter. For more health tips – CLICK HERE.
