wellhealthorganic.com:to-increase-immunity-include-winter-foods-in-your-diet-health-tips-in-hindi: As the winter season arrives, so does the increased risk of catching common illnesses like cold, flu, and other respiratory infections. While maintaining good hygiene and getting vaccinated are important preventive measures, a strong immune system is also crucial for warding off these illnesses. One effective way to boost your immune system is through a healthy and balanced diet. In this article, we will explore 10 foods that you should include in your diet during the winter season to help fight off winter illnesses.
1. Citrus Fruits: Nature’s Immune Boosters
Citrus fruits such as oranges, grapefruits, lemons, and limes are packed with immune-boosting vitamin C. Vitamin C is known to stimulate the production of white blood cells, which are essential for fighting off infections. These fruits are also rich in antioxidants that protect your cells from damage. Enjoy them as whole fruits or incorporate their juices into your diet for an extra dose of vitamin C.
2. Ginger: A Warming and Healing Spice
Ginger has been used for centuries for its medicinal properties. It possesses anti-inflammatory and antioxidant effects that can help strengthen your immune system. Ginger is also known to soothe sore throats and reduce nausea, which are common symptoms of winter illnesses. You can add ginger to your meals, prepare ginger tea, or include it in smoothies for a comforting and healing experience.
3. Garlic: Nature’s Antibiotic
Garlic not only adds flavor to your dishes but also has potent medicinal properties. It contains a compound called allicin, which has antibacterial, antiviral, and antifungal effects. Including garlic in your diet can help fight off winter illnesses by boosting your immune system and reducing the severity of symptoms. Crush or chop garlic cloves and let them sit for a few minutes before cooking to activate the beneficial compounds.
4. Yogurt: Probiotic Powerhouse
Yogurt is an excellent source of probiotics, which are beneficial bacteria that support a healthy gut. A strong immune system relies on a healthy gut, as about 70% of our immune cells reside there. Probiotics help maintain a balanced gut microbiome, which can enhance immune function and protect against respiratory infections. Choose plain yogurt with live and active cultures, and consider adding fruits or nuts for added nutrients.
5. Spinach: A Nutrient-Rich Superfood
Spinach is a nutrient powerhouse that can contribute to a strong immune system. It is packed with vitamins A, C, and E, as well as antioxidants and minerals like iron and magnesium. These nutrients help protect the body against oxidative stress and support the immune system’s proper functioning. Add spinach to your salads, soups, stir-fries, or smoothies to reap its health benefits.
6. Turmeric: The Golden Spice of Health
Turmeric is a vibrant yellow spice widely used in traditional medicine. It contains a compound called curcumin, which has potent anti-inflammatory and antioxidant properties. Curcumin has been found to enhance immune function and reduce the risk of chronic diseases. Incorporate turmeric into your cooking, such as curries or golden milk, to give your immune system a boost.
7. Berries: A Burst of Antioxidants
Berries such as blueberries, strawberries, and raspberries are not only delicious but also loaded with antioxidants. Antioxidants protect the body from damage caused by free radicals, which can weaken the immune system. These colorful fruits are also rich in vitamin C and other immune-boosting nutrients. Enjoy them fresh or frozen, and add them to your breakfast cereals, yogurt, or smoothies.
8. Ghee
Pure and ethically sourced A2 ghee is one of the most easily digestible fats that is capable of generating instant heat and energy to keep your body warm. A moderated consumption of ghee can also help keep skin from getting dry and flaky. Switch over to ghee as a cooking medium, or add it to your roti, rice, or khichdi during the winter season, says Coutinho.
9. Sweet potatoes
Shakarkandi or sweet potato is a winter delight you must indulge in. Available widely across the country, especially in winters, it is rich in fibre, vitamin A and potassium and high in nutrients. “Regular consumption can help in curing constipation, building immunity, and may reduce inflammation. A single piece of it is enough to provide a day’s worth of beta-carotene. It is good for developing a strong immune system, and fulfill the body’s vitamin C requirements. You can have it boiled with milk or even roasted,” says Bhargava.
10. Amla
Nothing can beat the humble Indian gooseberry that comes packed with immunity-boosting vitamin C that helps to keep infections at bay. “You can have amla in the form of murabba, pickles, candies, chutneys, juice, or eat as is with a sprinkle of black pepper powder,” says Coutinho.
