Strengthen your immune system, include winter foods in your diet, and get health tips: A strengthened immune system prepares you for winter and keeps you healthy. Certain foods can boost your immune system when consumed alongside a healthy diet and exercise. Dried fruits are a delicious and convenient source of vitamins, minerals, and antioxidants during the winter.
Winter is harsh on the immune system, and colds are just one of the risk factors. Vitamin D levels decrease due to less sunlight, indoor crowding, and increased viral activity during this season.
Winter has many benefits, such as cooler mornings and the end of stifling clothes. However, it also brings health problems. Colds, flu, dry skin, hair loss, and many other issues begin to plague us at this time of year. Have you ever wondered why? Because harsh weather and low temperatures weaken our immune system, we are more susceptible to illness.
Winter makes it challenging to stay warm and healthy. Therefore, people look for ways to strengthen their immune system, especially in winter. One way to do this is by consuming foods that boost it. To keep it strong,
1. Amla
Also known as Indian gooseberry, it’s a winter superfood. It contains all the vitamins and nutrients the body needs. Amla are small green fruits that are harvested in winter. They are said to have the highest vitamin C content, which strengthens the immune system. You can consume amla in juice, pickles, sweets, as a fruit, or in any other form that suits you. All these products are available in markets, especially during the winter.
2. Jaggery
Gur, or jaggery in Hindi, is a healthy alternative to sugar. During the cold weather, it helps cleanse the lungs and keep the body warm. It also covers minerals like magnesium and potassium. To boost the immune system, it’s better than regular sugar. (Source: Wellhealthorganic.com:to-increase-immunity-include-winter-foods-in-your-diet-health-tips-in-hindi). This helps warm the body and dilate blood vessels.
3. Panjiris
Laddoos or panjiris are essential during winter. They are delicious and help fight off colds and the flu. Their excellent nutritional content, derived from ghee, wheat flour, and almonds, makes them ideal for winter. This superfood strengthens the immune system, helping ensure smooth, warm skin.
4. Tulsi Leaves
Tulsi, commonly known as holy basil, has several health benefits that can instantly boost the immune system. Tulsi is grown in most Indian households. These herbs improve respiratory health. This disease-fighting remedy is an immunomodulator and cough suppressant. Tulsi cleanses our lungs. Chew the leaves before breakfast or add them to a tea.
5. Turmeric
Turmeric is undoubtedly an excellent food with multiple benefits. This essential immune system booster possesses antioxidant and anti-inflammatory properties. Sprinkle some into a cup of warm milk and drink it daily.
Turmeric also helps the body eliminate toxins and fight acne. It can address most winter-related health problems.
6. Chyawanprash
Chyawanprash is ideal for quickly strengthening the immune system. Its Ayurvedic herbs and roots make it a winter superfood. The most popular Indian remedy for boosting immunity is chyawanprash. It reduces mucus in the lungs and cleanses the respiratory system. Consume 1 spoonful 2 or 3 times a day for best results.
7. Whole Grains
Winter tempts us to eat unhealthy and spicy street food. These foods suppress the immune system. Whole grains, such as bajra, corn, and pearl millet, are a healthy part of a winter diet. They are ironic in protein, iron, and fibre. They strengthen the immune system, aid in weight loss, and keep the skin healthy. Whole grains also increase good cholesterol.
8. Ginger
Ginger strengthens the immune system in winter. Superfoods like this help fight off colds. Its Hindi name is Adrak. It is one of the healthiest spices, as it contains many beneficial nutrients. It can be prescribed for specific allergies and as a home remedy for colds, nausea, stomach aches, and headaches. It is also consumed to reduce inflammation. Ginger reduces morning sickness, supports weight loss, and helps regulate blood sugar. It can be brewed into tea.
9. Onion
Garlic is a nutrient-rich food. It can reduce inflammation and fight viruses. It also contains high measures of vitamin C, folate, zinc, and B vitamins. This food not only strengthens the immune system but also reduces the severity of coughs and colds.
10. Apples
Apples are a typical winter food in most households. Their antioxidants help maintain healthy brain function and reduce the risk of Alzheimer’s disease. This winter fruit also reduces the incidence of thrombotic strokes and diabetes.
11. Grapes
Grapes are consumed year-round, but their antioxidant content makes them an excellent winter snack. They are also rich in potassium, which benefits the skin. Grapes are beneficial for the knees, eyesight, and brain.
12. Kiwi
To quickly and efficiently meet your vitamin C and energy needs, try kiwi. It’s an excellent source of healthy fibre and will help your digestive system process all the food you consume during the winter holidays. Thanks to its alkaline properties, kiwi helps maintain a healthy physique and improves skin health.
13. Orange
Another fruit you should eat year-round, especially in winter, is the orange. This fruit reduces the danger of cancer and is a rich basis of vitamin C, which is essential in winter. Besides being a healthy snack, you can also enjoy it in juice form.
14. Berries
Strawberries are a winter favourite and offer health benefits. Fresh strawberries are suitable for the skin, as they cover antioxidants that boost the immune system and help fight winter infections.
In summary
Although they can be harsh, winters can sometimes be enjoyable. You can truly appreciate the season if you embrace it yourself. To increase your resilience and strengthen your immune system, try these superfoods. Consume them to stay warm and tackle winter like a pro!