Key Takeaways
- In winter, it is a great idea to load up on foods to increase immunity, like citrus fruits, root veggies, and nuts.
- You can also try out traditional remedies for winter immunity in India, like soups, kadhas, and healthy meal prep.
- Stay away from common winter immunity mistakes and add health supplements from Good Monk to your diet for extra care.
In This Article
Why Is Immunity Important In Winter
Top Foods To Increase Immunity During The Winter Season
Boost Your Winter Immunity the Indian Way
Common Winter Immunity Mistakes to Avoid
Introduction
Winters in India are different. There's this nip in the air, endless cups of chai, and the tempting plate of gajar ka halwa.
But along with all these charms comes the not-so-fun side as well. Colds, coughs, and the never-ending flu. That is when the big question comes up: How to boost immunity and keep yourself energized, instead of just sniffling and sneezing your way through the season.
Well, your winter immunity is not contingent on fancy pills or extreme diets. All you need are the right foods to increase immunity, some traditional remedies for winter immunity in India, and health supplements from Good Monk that will help you enjoy the winter!
In this blog, we are going to talk about the best ways to understand how to boost immunity and also touch upon which food you take commonly in winter to embolden your health.
Why Is Immunity Important In Winter
Change of season or winter is when your body is most vulnerable. So when you know how to improve immunity, it becomes less of a wellness tip, but more of a survival skill.
Take a look at the reasons for which you should consume healthy winter snacks to boost immunity or opt for healthy powder drinks or milk mixes to navigate this season.
-
Cold weather can weaken defense
Viruses thrive in low temperatures and therefore infections are very common in winter.
-
Low sunlight means low vitamin D
This can impact your mood, energy, and your immune system. That is why it is important for you to take immunity boosters and health supplements from Good Monk to take care of your overall well-being. [1]
-
Heavier meals
People tend to incline towards heavier meals in winter. It can make your gut sluggish, which in turn lowers your body's natural shield against infections.
Top Foods To Increase Immunity During The Winter Season
If you're thinking about which food you take commonly in winter for health, take a look at these staples that you can load up on.
- Citrus fruits like oranges, amla, and lemon are packed with vitamin C that can help you fight colds.
- Root vegetables like carrots, beets, sweet potatoes, etc., help improve gut health and provide antioxidants.
- Leafy greens like spinach, methi, and mustard greens are full of iron and perfect for giving you energy and strength.
- Nuts and seeds like almonds, flaxseeds, and sunflower seeds can provide healthy fats and zinc.
- Turmeric and ginger are classic spices that can strengthen your immune system.
Boost Your Winter Immunity the Indian Way
India has its very own toolkit of some of the best natural ways to boost immunity in winter. From steaming bowls of healthy soups and healing kadhas to healthy winter snacks to boost immunity, we have got it all. And, the best part is that these are delicious, comforting, and super easy to make.
Immune soups
|
Soup Name |
Key Ingredients |
Benefits |
Quick Recipe |
|
Tomato-Ginger Soup |
Tomatoes, ginger, garlic, black pepper |
Rich in Vitamin C, eases throat irritation, great food to increase immunity |
Sauté garlic and ginger, add tomatoes and spices, simmer, and blend. |
|
Spinach-Garlic Soup |
Spinach, garlic, jeera, turmeric |
Packed with iron and antioxidants, boosts energy |
Boil spinach, blend with garlic and spices, and finish with a dash of ghee. |
|
Lentil-Turmeric Soup |
Moong dal, turmeric, cumin, lemon |
Protein-rich, supports gut health and recovery |
Cook dal with haldi and cumin, blend lightly, squeeze lemon and other condiments before serving. |
Healing kadhas
Kadhas are amongst the best ways to boost immunity, but we suggest it would be a good idea to limit Kadhas to one cup every day. After all, more is not always better;
|
Kadha Type |
Ingredients |
Benefits |
Quick Recipe |
|
Tulsi-Ginger Kadha |
Tulsi leaves, ginger, black pepper, honey |
Builds resistance against cold and cough |
Boil tulsi and ginger with pepper. Strain the mixture and then add honey. |
|
Turmeric-Cinnamon Kadha |
Haldi, cinnamon, cloves, jaggery |
Anti-inflammatory, strong immune booster |
Simmer all ingredients in water. After that, you can strain the concoction and drink warm. |
|
Ajwain-Jeera Kadha |
Ajwain, jeera, ginger, fennel |
Soothes digestion and prevents bloating |
Roast seeds lightly, boil with ginger and then strain. |
Winter meal-prep
Take a look at this sample meal prep that has some of the best foods to increase immunity. This meal prep has all the natural ways to boost immunity in winter.
|
Meal |
What to Include |
Why It Works |
|
Breakfast |
Bajra porridge, amla juice |
High fiber and Vitamin C to improve immunity |
|
Lunch |
Sarson da saag with makki roti |
Seasonal power combo for energy and warmth |
|
Snacks |
Sesame laddoos, roasted makhana |
Perfect healthy winter snacks to boost immunity |
|
Dinner |
Moong dal khichdi with ghee |
Light, warming, and easy on digestion |
Common Winter Immunity Mistakes to Avoid
You know, at times, what you don't do is just as important, if not more, than what you do! Therefore, if you want to know about how to build immunity against cold, here are some mistakes to avoid.
- Do not overload on fried winter comfort food.
- Do not skip hydration. If you are not too comfortable having a lot of water, you can also experiment with teas or healthy powder drinks.
- Do not ignore seasonal fruits, and do not swap them for heavy or oily meals.
- Do not rely solely on Kadhas without consuming balanced meals.
- Don't forget fiber. To that end, you can include the best fiber supplements in India from Good Monk in your diet.
Frequently Asked Questions
1. Which soups are best for boosting immunity in winter?
Tomato-ginger, spinach-garlic, and lentil-turmeric soups are hands-down the best ways to boost immunity.
2. How often should I drink kadhas during the winter season?
Once a day is good. Overdoing Kadhas can irritate your stomach.
3. Can meal prepping really help improve winter immunity?
Yes, when you know about healthy winter snacks to boost immunity, and have an idea about wholesome meals that you've got to have during the day, meal prep can make sure that you stay away from junk food traps.
4. What are the best seasonal vegetables and fruits for immunity?
Carrots, beetroots, spinach, amla, oranges, and guava are the best foods to increase immunity.
5. Are there specific spices that strengthen the immune system?
Turmeric, ginger, black pepper, cinnamon, and cloves are the star spices to strengthen your immune system . These can be included in your foods to increase immunity.
6. How can I incorporate immunity-boosting snacks into my daily diet during winter?
Besides health supplements to bridge nutrition gaps, you can snack on sesame laddoos, roasted jaggery and channa, or even keep health mix powders handy to replenish your energy levels.
7. Does staying hydrated in winter really affect immunity?
Water and herbal teas can help you stay hydrated, which in turn helps flush out toxins. You can also drink milk mixes to maintain your immunity.
References
[1] https://distance.physiology.med.ufl.edu/2023/11/
Related articles:
- Immunity-boosting foods for kids
- Vitamin D-Rich foods & sources for a healthy body
- How to manage bone health with age
- Incredible probiotic foods for gut health
About the Author
Written by the team at Good Monk—a clean and honest nutrition brand supported by doctors and food scientists. Every product is backed by thorough clinical evidence and clinically proven ingredients and made to help families eat better, feel better, and live healthier every day.
Popular Searches
Health Drink For Senior Citizens | Multivitamin With Probiotic | Milk Flavour Powder | Instant Energy Juice | Orange Energy Drink Powder | Weight Management Program | Weight Loss Supplement | Gut Health Supplements
