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Table of Contents – In winter, it is essential to fuel our body with immunity-boosting foods that can help increase our white blood cells and fight various diseases.

Filling our body with the proper nutrients is essential to protect it from various winter ailments.

As soon as winter comes, our food choices also change. Instead of juices, salads, and shakes, we crave hot soups, stews, and soothing herbal teas.

In winter, our body has to work extra to generate heat to keep warm, so our chances of eating deep-fried, junk food, and sugary food also increase. Winters are also when our body becomes less efficient in fighting viruses and bacteria, so we are more prone to flu, COVID-19, respiratory infections, etc.

Filling our body with the proper nutrients is essential to protect it from various winter ailments. A mix of certain winter herbs and spices, citrus fruits, and protein-rich foods can help protect against many conditions during the season.

There is no shortage of food items that are healthy and tasty in winter, including Makke ki roti and sarson ka saag, carrot halwa, stuffed ragi roti, and bajra khichdi. Winter should Include these Foods to pack a Nutritional Punch


Lemongrass is a long-lived plant commonly used in aromatherapy to relieve pain and spasms. But its herbal quality, if used in dietary preparation, provides antioxidants and reduces cough, sore throat, or fever by inhibiting the growth of bacteria and yeast, thus boosting immunity.

Black Pepper

Black pepper is the most rich spice, which has many health benefits. It is also known as “Black Gold” as it not only adds flavor to the food but also acts as a preservative, adding heat to the human body. Black pepper increases immunity by improving white blood cells in the body. This aromatic spice contains several compounds; one is piperine, which protects cells and promotes digestive health.

Ginger and Garlic

The potent anti-inflammatory and antioxidant compounds found in ginger are known to boost the immune system. A compound called allicin found in garlic reduces the chances of getting a cold. Enjoy a hot cup of ginger garlic tea daily to keep your body warm and prevent major diseases. Ginger and Garlic

The combination of these two not only enhances the dish’s flavor and boosts gut health with their super anti-inflammatory and antioxidant properties. Since the winter season has many viruses and bacteria, ginger-garlic’s antiviral and antimicrobial properties help promote a healthy immune response.

Citrus Fruits

Citrus Fruits

All fruits are good for boosting our immunity as they load with Vitamin C, fiber, antioxidants, minerals, and enzymes that produce white blood cells essential to fighting infection. It boosts gut health, usually affected in the winter season, promoting better digestion. Consuming citrus fruits also improves the skin’s texture from being dry and flaky to being more nourished and smooth.

Role of Hydration in Immunity

Water is the best and most accessible source to remove dryness in winter and helps maintain healthy mucous membranes. The moisture in the atmosphere makes it difficult to recognize thirst, and we become dehydrated, which affects our digestive system and weakens our immunity. Water also helps regulate our body temperature, flushes out toxins from the body, and transports oxygen to the cells, nourishing the whole body and supporting the immune system. and Chicken

These protein sources also load with B vitamins (B6 and B12), zinc, and omega-3 fatty acids, which increase the production of RBCs and WBCs in the body, acting as a protective agent and entering the human body. Attackers attack foreign bodies maintaining a high metabolism.

Combination of Herbs and Spices

Lastly, a good combination of all the herbs, spices, proteins, vitamins, and minerals, and adequate hydration, makes it very easy to boost our immunity well. Suppose we maintain a balanced diet at the right time, necessary physical mobility, and essentially a stress-free lifestyle. In that case, there is hardly any need to lay much emphasis on specific food items.

Winter Squash

Winter Squash

Winter squash like pumpkin, butternut squash, and acorn squash are rich in vitamins A and C, essential for maintaining a healthy immune system. They are also high in fiber and small in calories, making them an excellent choice for weight management. Winter squash can roast, grilled, or mashed and used in various recipes.

Nuts and Seeds

Nuts and seeds like almonds, walnuts, pumpkin, and sunflower seeds are rich in healthy fats, proteins, and vitamins. They are also a good source of zinc, which is essential for a healthy immune system. Zinc may help fight infection and reduce the duration of colds and flu. The nuts and seeds can be eaten as a snack, added to salads, or used in baking.

Herbal Tea

Herbal teas like ginger, chamomile, and green tea are a great way to stay warm and boost our immune system during winter. Ginger tea may help soothe a sore throat and reduce inflammation, while chamomile tea may help promote relaxation and improve sleep quality. Green tea is rich in antioxidants, which may help protect our cells from damage and reduce the risk of chronic diseases. Amla

Amla is a superfood considered very beneficial in terms of health. Vitamin C is in good quantity in Amla, which can help boost immunity.



In the winter season, the house elders often recommend eating jaggery. Jaggery has a warming effect, which helps prevent cold. Also, the properties found in jaggery can help increase immunity.

Sweet Potato

Sweet potato is considered full of taste and health. Vitamin A, potassium, fiber, and other nutrients find in sweet potatoes, which can help keep the body healthy and strengthen immunity.


Healthy fat finds in desi ghee, which can work to generate heat in the body. Eating a limited amount of ghee in winter can make the body healthy and immunity strong.


Many varieties of mushrooms are rich in beta-glucans, which boost the immune system’s ability to fight infection and disease.

Bone Broth

Bone Broth

Bone broth is wealthy in minerals such as magnesium and calcium, which are essential for the proper functioning of the immune system. It also contains amino acids that help reduce inflammation in the body.

Frequently Asked Questions for

What are the best winter foods to boost immunity?

Some of the best winter foods for boosting immunity are citrus fruits, garlic, ginger, turmeric, lemongrass, black pepper, nuts, seeds, whole grains, and protein-rich foods like lean meats, poultry, fish, and legumes.

Can herbal tea help boost immunity?

Yes, herbal teas made with ginger, black pepper, lemongrass, and other herbs and spices can help boost immunity and keep the body warm in cold weather.

Is it essential to stay hydrated in winter to boost your immunity?

It is essential to stay hydrated in winter to keep mucous membranes healthy, regulate body temperature, eliminate toxins, and transport oxygen to cells to nourish the body and support the immune system.

How can I maintain a balanced diet with winter foods?

You can maintain a balanced diet with winter foods by including various fruits, vegetables, whole grains, protein-rich foods, and healthy fats. Limit your fatty, spicy, and junk food intake and stay hydrated throughout the day.

Are there specific foods I should avoid in the winter to boost my immunity?

It’s best to limit your eating of processed foods, sugary foods and drinks, and foods high in saturated and trans fats, as they can weaken the immune system and cause inflammation.

What winter fruits and vegetables can help boost immunity?

Winter fruits and vegetables that can help boost immunity include citrus fruits like oranges, lemons, grapefruit, kiwi fruit, pomegranates, apples, carrots, beets, spinach, cabbage curly, and Brussels sprouts. These foods are rich in vitamins, antioxidants, and fiber that can help improve overall health and immunity.

Can Eating Winter Foods Prevent Colds and Flu?

Although there is no sure method to prevent colds and flu, eating winter foods rich in vitamins and minerals can help boost the immune system and reduce the risk of getting sick. Additionally, certain foods like ginger, garlic, and honey have antiviral and antimicrobial properties that can help fight infections.

Can eating fatty and spicy foods in winter affect immunity?

Excess consumption of fatty and spicy foods can lead to indigestion, weakening the immune system. It’s best to limit your eating of these foods and focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.

Conclusion Incorporating winter foods into our diet can play a crucial role in boosting our immunity and keeping us healthy during the cold season. These foods, like ginger, garlic, lemongrass, black pepper, citrus fruits, and protein sources like beans and lentils, are rich in essential nutrients that can help our bodies fight infection and disease. Proper hydration, a balanced diet, physical activity, and stress management are crucial for maintaining a robust immune system.

It is important to note that though these foods can help boost our immunity, they are not a substitute for medical treatment or preventative measures, like vaccinations and good hygiene practices. It also recommends that you consult a medical professional before making any significant changes to your diet, especially if you have any underlying health conditions. We can recover our overall health and well-being during winter and beyond by making small changes to our diet and lifestyle.

Additional tips for

Drinking herbal tea with ginger, black pepper, and lemongrass early in the morning can keep us warm in cold weather.

Timing three main meals – breakfast, lunch, and dinner with required amounts, including proteins and other micro-macronutrients- will help maintain the nutrient requirements to stay active and healthy.

Remember to limit the intake of oily, spicy, and junk food so digestion does not deteriorate.

Also Read: Stylish and Latest Boat Neck Blouse Designs 2020

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