10 Winter Foods to Build Immunity
While the winter season is synonymous with snug mornings and holiday treats, it is frequently accompanied by coughs, colds and a general sense of fatigue. The immune system needs additional care during this phase and our Indian kitchen has so many herbal foods and quick remedies to boost it. Seasonal ingredients given by nature comfort the body with its warmth and strengthen it to fight off infections.
To stay healthy during the colder months, it is essential to recognise the biological reasons our defences weaken and identify the specific foods that can help strengthen them.
Why Winter Weakens Immunity
Winters affect the body in various ways, the cool dry air affects the respiratory tract defence barrier making it easier for several viruses to take hold. One tends to drink less water, stay less physically active and indulge in sugary and heavy foods. Lowering vitamin D levels due to shorter days and less exposure to sunlight. The dry wind irritates the nose and throat with rapid rising rates of infections since most people stay indoors in closed spaces.
Winter season also calls for festivals like Diwali and Christmas which means consumption of cakes, Indian sweets reducing intake of fresh fruits and vegetables. This seasonal transition often results in a deficiency of vital phytonutrients and antioxidants, both of which are critical for keeping our immune system functioning at its peak. Irregular sleeping patterns, poor air quality further weakens the immune system.
Best Immunity-Boosting Winter Foods
There are a number of seasonal winter foods with beneficial properties to help adapt to the winters and stay strong. As the temperatures drop the body needs an extra boost to support the immune system and maintain good energy levels. An array of seasonal foods offer vitamins, mineral and antioxidants that work in the favour of the body.
Amla
Amla or Indian gooseberry is rich in Vitamin C, 20 times more than an orange making it an excellent immunity booster. These compounds help neutralize free radicals that can damage immune cells. It can be consumed as amla candy, traditional amla murabba which is a sweet jam, amla pickle, amla blended with beetroot, tomato, carrot as a vegetable juice. The key is consistency, amla's benefits compound over time, strengthening your immunity throughout the season.
Sweet potatoes
This superfood is a powerhouse of beta carotene which our bodies effectively convert to Vitamin A which is an essential nutrient for the maintenance of health, skin and mucous membrane. One medium sweet potato provides over 400% of your daily vitamin A requirement. It is also rich in vitamin C, manganese, and fiber, which supports gut health where approximately 70% of our immune system resides.
They are locally available on carts on the streets available as roasted sweet potato, it can also be consumed boiled or made into tikkis, pattice, sabzis, chaats. Sweet potatoes have a lower glycemic index, making them suitable even for those watching their weight.
Spinach
This green leafy vegetable is loaded with folate, iron, magnesium, calcium and antioxidants. It’s a powerful nutritional punch which helps in fighting off fatigue, produces immune cells, it also contains lutein and zeaxanthin which is excellent for eye health.
It can be easily included in one’s diet as palak sabzi, dal, or soups, spinach is more than just a side dish — it’s a powerful winter superfood.
Nuts & seeds
Winter is the best time to snack on nuts and seeds something our grandparents have always known!
Almonds, walnuts, pumpkin seeds, and sunflower seeds are packed with goodness that keeps you healthy during cold months. They are rich in omega 3 which is anti-inflammatory in nature, vitamin E a potent antioxidant that helps maintain immune cell integrity, and zinc, which is crucial for immune cell development and communication.
It can be easily consumed as overnight soaked nuts to begin the day with, as a trail mix with roasted nuts, seeds and dryfruits, add a spoonful of ground flax or chia seeds to your parathas, dosas, or raita. Traditional winter treats include til chikki, gajak which are enjoyed in various parts of India.
Indian Winter Drinks That Improve Immunity
India's traditional winter beverages are more than just warming comfort they're immunity-boosting elixirs passed down through generations and adapted to regional tastes.
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Haldi doodh, or turmeric milk, is enjoyed across India. Curcumin, turmeric's active compound, has powerful anti-inflammatory and antioxidant properties. Just add a pinch of turmeric with a pinch of black pepper for better absorption of curcumin in warm milk and enjoy this power packed beverage before bedtime. It’s also known as the golden milk
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Kadha, a traditional Ayurvedic decoction, is another immunity champion found in homes from Jammu to Kanyakumari. Boil water with tulsi leaves, ginger, black pepper, cloves, and cinnamon. You can add jaggery for some sweetness. This aromatic brew works wonders for respiratory health and overall immunity.
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Ginger tea with honey and lemon is an all-India winter staple for good reason. Ginger contains gingerol, a bioactive compound with powerful anti-inflammatory and antioxidant effects. Fresh ginger tea aids digestion, reduces inflammation, and helps fight off infections.
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Ajwain water is an excellent drink too which is easily made by boiling carrom seeds in water, strained and consumed. It’s good for digestion and have antimicrobial properties.
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Badam doodh with kesar this aromatic warm drink is a must try. It is made by blending almonds with warm milk, saffron and cardamom. It's rich in vitamin E and provides sustained energy while supporting immune function.
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The widely known Kashmir, kahwa—a traditional green tea with saffron, cinnamon, and cardamom is the winter drink of choice, offering both warmth and immunity benefits.
Tips to Maintain Immunity During Winter
Boosting your immunity during an Indian winter requires a blend of traditional wisdom and modern science. It’s a lifestyle commitment, not a quick fix. Here is how to stay resilient:
Focus on quality sleep
7 – 8 hours of quality sleep at a stretch is a must even in fast-paced cities, it’s important to align your schedule and clock in the minimum hours of sleep. While you sleep, your body releases cytokines special proteins that actively hunt down infections and reduce inflammation.
Adequate hydration
In colder weather, the body’s thirst response tends to weaken, leading many people to drink less water without realizing it. Despite this, fluid loss continues through breathing, urination, and exposure to dry air. When water intake does not keep pace with these ongoing losses, dehydration can develop gradually. Ensuring adequate hydration during winter is important for maintaining normal physiological functions and overall health.
Warm water, soups, herbal teas should be consumed to meet the requirements of the body.
Stay physically active
Consistent physical activity supports immune health by helping the body function more efficiently. Moderate-intensity exercise increases circulation, enabling immune cells to travel throughout the body more effectively and respond quickly to harmful pathogens. Exercising reduces stress hormone cortisol and releases happy hormones called endorphins. It also leads to better sleep quality which is necessary for better immunity.
Sun exposure for Vitamin D
Vitamin D deficiency is very common in India, getting 15 – 20 mins of sunlight between 10am to 2pm will help. Vitamin D helps activate immune cells which destroy harmful pathogens. Adequate vitamin D will help reduce risk of common colds, sneezing and coughs. Due to limited sun exposure of vitamin D in winters can result in declined vitamin D levels.
Enhance gut health
70% of your bodies immunity resides in ones gut. Fermented Indian staples include dahi, lassi, kanji, idlis, dosas, dhokla, fermented rice dishes are excellent for the gut, leading to the growth of probiotic cultures that enhance gut health. Good gut health helps in better absorption of nutrients which are important for better functioning of the immune system.
Keep surroundings clean.
Crowded spaces are a ground for the spread of germs and viruses. Washing hands and maintaining good hygiene after visiting such places is very important to keep away any flu and seasonal viruses.
Strong immunity during winter develops gradually through steady, mindful lifestyle choices. It is shaped by regular intake of nourishing foods, sufficient sleep, consistent physical activity, and effective stress control. By including these foods in your daily diet the benefits extend beyond the current season and support long-term health. By embracing these indigenous winter staples, you are not only avoiding seasonal illnesses; you are also fortifying your body from within. To feel your best, make sure you also drink enough water (even if you aren't thirsty!) and get plenty of rest. Blending traditional Indian dietary practices with evidence-based nutrition creates a balanced and sustainable approach to overall well-being.
Author: Sidra Patel
Nutritionist & Lifestyle Consultant
Founder: Eating Smart with Sidra Patel
www.eatingsmart.in
