Winter brings in cozy mornings, a chill breeze, and a natural change in our body’s energy and nutritional needs. As the weather drops and becomes colder, our immunity, digestion and energy levels drain and need extra care. Also, seasonal diseases like colds, flu and coughs are very common, where the human body requires support to stay healthy and robust. Here’s where nature has bestowed us with amazing superfoods that are heaped with vitamins, minerals, antioxidants and warming qualities to keep us healthy and energetic all through the day. These superfoods can keep us healthy, warm, resilient and clear of infections during this season.
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Here we have curated 7 superfoods you should add to your plate to boost your nutrition and defence mechanisms.
7 Superfoods To Trigger Immunity
Amla (Indian Gooseberry)
Amla is one of the best winter superfoods that holds a key role in boosting immunity and keeping disease at bay. Packed with a rich profile of antioxidants, including flavonoids, polyphenols and vitamin C that have been proven to build a robust immune system and fight against common cold and flu. Improves digestion, triggers metabolism, and eases inflammation. Additionally, it also makes skin radiant, supple and mane stronger.
Also Read: 5 Winter Foods To Warm Your Tummy And Boost Metabolism
Ways to Add Amla
Make a refreshing amla juice, add mint, lemon and honey for extra taste and have it in the morning
Amla murabba or candy
Add to chutneys and pickles.
Mix amla powder in warm water or smoothies.
Sweet Potatoes
Sweet potatoes are endowed with complex carbs and beta carotene, which provide warmth, energy, and nourishment. The wealth of vitamins A, C, dietary fiber and antioxidants triggers an immune response, keeps you satiated and energised, promotes gut health and manages diabetes.
Ways to Add Sweet Potatoes
Boiled or roasted sweet potato as a standalone snack.
Add to curries or soups for extra flavour and nutrition.
Bake sweet potato fries for a crunchy snack.
Make wholesome parathas for that added zest and nutrition.
Combine in salads.
Jaggery
Jaggery or gur is a natural sweetener packed with a dense profile of iron, magnesium, potassium, antioxidants and warming effects, perfect for cold weather. It aids digestion, keeps the system warm, bolsters the immune system, pumps iron reserves and detoxifies the liver.
Ways to Add Jaggery
Replace sugar in tea or desserts.
Add to make healthier laddoos or chikkis.
Blend with warm milk with a pinch of turmeric to ease a sore throat.
Add a small piece after meals for digestion.
Spinach (Palak)
Green leafy vegetables are readily available and reach their peak freshness in the winter season, and spinach is one of the most nutrient-dense. Spinach contains ample amounts of iron, vitamins C, A, K, folate and dietary fiber. Regular addition of greens into the meal plan promotes iron levels, treats anaemia, improves eye and bone health and keeps infections at bay.
Also Read: Winter Diet 101: A Guide to Foods To Add And Avoid During This Season
Ways to Add Spinach
Make a wholesome palak dal or saag, or soup.
Blend it with smoothies for extra nutrition.
Add to omelettes, rotis, wraps, or pasta.
Nuts and Seeds
To keep you energised and combat winter fatigue, most of us for endless cups of coffee, swap this for a fistful of almonds, walnuts, flaxseeds or sunflower seeds. They are loaded with vitamin E, powerful antioxidants that combat oxidative stress and support immune cell function.
Almonds, walnuts, cashews, pistachios, sunflower seeds, and flaxseeds are an impressive source of healthy fats and protein that enhances immune response and provide a sustained source of energy throughout cold days. A study published in the Journal of Clinical Nutrition reveals that vitamin E optimises T-cell function, which is essential for triggering the body’s defence mechanism.
Ways to Add Nuts
Mix in breakfast cereals and smoothies.
Add to salads for that extra crunch and taste
Consume as a trail mix.
Add sesame seeds to ladoos, chutneys, or curries
Root Veggies
Carrots, sweet potatoes and beet roots are packed with beta-carotene, which the body converts to vitamin A. This vitamin promotes mucosal health, which is the body’s first line of defence mechanism against harmful pathogens. Evidence has revealed that vitamin A plays a vital role in regulating the immune system’s ability to combat viral infections.
Ways To Add Root Vegetables
Add them to your soups, salads, curries, roast or bake them to make a wholesome meal.
Herbs And Spices
Turmeric, ginger, garlic and Tulsi are valued more than kitchen staples; they are traditional immune allies. These herbs come with natural anti-inflammatory and anti-bacterial traits that strengthen the immune system and keep respiratory infections at bay.
Several studies have disclosed that curcumin, the active compound in turmeric, has the potential to modulate immune response and combat oxidative stress. A soothing cup of Tulsi-ginger tea not only soothes your throat but also promotes respiratory health during this season.
Conclusion
No magic superfood can build immunity overnight. Our daily nourishment should come from fresh seasonal foods, colourful fruits and vegetables, mindful eating and good rest. When the human body is nourished with simple, whole foods, your energy stays steady, your mind feels clearer, and you naturally feel more resilient throughout the winter.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing various topics, including food, nutrition, supplements, and overall health.
References
Common foods for boosting human immunity: A review
Deo Narayan Singh 1, Jitendra Singh Bohra 2, Tej Pratap Dubey 3,✉, Pushp Raj Shivahre 4, Ram Kumar Singh 2, Tejbal Singh 2, Deepak Kumar Jaiswal 5
https://pmc.ncbi.nlm.nih.gov/articles/PMC10630845/
Immune boosting functional components of natural foods and its health benefits
Jaspin Stephen, Dharini Manoharan & Mahendran Radhakrishnan
https://fppn.biomedcentral.com/articles/10.1186/s43014-023-00178-5#Sec4
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