Scientists have observed that malnourished people or following a poor diet are more vulnerable to infectious diseases than those who eat enough nutrients. WHO has also emphasized the importance of a healthy diet, stating that “diet can affect our body’s ability to prevent, fight, and recover from infections.”
The immune system is a complex network of organs, tissues, cells, and proteins that work together to keep the body safe from invading organisms. Cold weather, dry air, and seasonal viruses can cause trouble to our immune system in the winter. To avoid the same, we must opt for food that boosts our immunity and keeps us healthy during winter.
Many people who do not eat a balanced diet rely on supplements to meet their micronutrient requirements. According to experts, the best immunity booster foods are fruits, vegetables, whole grains, lean protein, and healthy fat.
As winter is approaching this time of the year can get challenging due to the sudden temperature fall and ongoing cold and flu known for this season. Although a healthy diet won’t treat every condition or disease, some superfoods can ensure health and wellness.
How to Boost Immunity in Winter?
This blog will discuss 10 foods to boost the immune system. Let’s learn a little more about the superfoods of winter which must include in our diet in winter.
1. Ginger & Turmeric
Both Ginger and Turmeric are the superfood of winter. The antioxidant and anti-inflammatory qualities of ginger make it one of winter’s most acknowledged immunity booster foods. Turmeric’s antibacterial, antiviral, and antifungal properties protect us against many infections, including the common cold, flu, and other respiratory diseases. It also helps reduce pain and improve joint function, reducing body aches during winter.
2. Jaggery
With the help of jaggery, we can combat colds and coughs during winter. This sweet delicacy not only indulges our taste buds but also dilates blood vessels and produces warmth in our bodies during winter. Nutrients like magnesium and potassium are available in jaggery, making it an immunity booster for winter.
3. Desi Ghee
Among the top immune-boosting winter foods, Ghee stands top-ranked. It contains some of the healthiest ingredients that are essential for our health. It contains vitamins A, E, and K, along with Omega 9 and Omega 3. Moreover, pure gree is a healthy fat which generates heat and energy in our body and helps us stay strong during chilly winter.
4. Dates
They taste great and can be used as a natural sweetener in various desserts. Not to mention that they are loaded with health benefits. They are especially beneficial for arthritis patients. Dates, known to have healing properties, are high in vitamins, minerals, and fiber. Dates, which are high in calcium, help to keep bones and teeth strong. It also plays an important role in preventing bone diseases such as osteoporosis and arthritis.
Dates can be consumed as snacks, increasing stamina and preventing us from feeling lethargic and sluggish on cold winter days. Dates, among other things, nourish skin and keep moisture levels in check during cold winter days.
5. Citrus Fruits
Vitamin C is widely available in oranges, lemons, and kiwis. It is necessary for strengthening the immunity system. It aids in developing white blood cells, which further increase the body’s ability to fight infections. According to the National Institutes of Health, the daily requirement for vitamin C is 75mg for women and 90 mg for men. Vitamin C is abundant in grapefruit, tangerines, lemons, and limes. If you are looking for immune-boosting winter foods, you must add citrus foods to your diet during winter.
6. Chyawanprash
Winter in India can be unpredictable, with sudden temperature disparity causing health hazards. If you want an instant immunity booster, nothing is better than chyawanprash. It helps clean our respiratory system and reduces mucus buildup in the lungs. A daily dose of Chyawanprash can be a savior of winter.
7. Indian Gooseberry (Amla)
Indian Gooseberry, aka Amla, is a winter superfood. Being the richest source of vitamin C, it is great for immunity. People who mostly can’t stand harsh winters and suffer from cough, cold, and fever must include amla in their diet during winter.
8. Spinach
Spinach is an excellent source of vitamins A, C, and E, beta carotene, and other antioxidants that aid cell replenishment and immunity.
9. Nuts
A regular intake of nuts ensures an active nervous system and helps to keep the heart and mind healthy during the winter. Almonds and walnuts, for example, lower bad cholesterol, control blood sugar levels, and reduce inflammation. Almonds are high in vitamin E, antioxidants, and magnesium, whereas walnuts are high in Omega-3. If, in a chilly winter, you are longing for a healthy and tasty snack- nuts can be a great option.
10. Sweet Potato
Sweet potato is a winter treat that you must try. It is widely available throughout the country, especially during the winter, and is high in nutrients, fiber, vitamin A, and potassium. It helps to build a strong immune system and meets the body’s vitamin C requirements.
Conclusion
Winter is a season to enjoy nature and festivities and cherish our lives, happiness, friends, and family. While cold and flu can be for amid this season, keeping the superfoods in our diet can help us overcome these diseases and stay healthy and positive.
