9 winter foods that can boost your immunity

Dec 17, 2024

TOI Lifestyle Desk

Boost your immunity with these winter foods

Winter is a time when you need to build your immunity; cold temperatures bring in seasonal ailments, so one must enhance immunity. Including nutrient-rich diets will help keep you active and healthy. Here are 9 winter foods for immunity:

Broccoli

Broccoli is an immunity-booster with Vitamin C and a host of minerals and antioxidants. Steamed or stir-fried, it adds nutrients to winter meals.

Almonds

Almonds are rich in Vitamin E and healthy fats, essential for maintaining a strong immune system. A handful of almonds or almond butter can be a perfect winter snack.

Spinach

Spinach is full of vitamins A, C, and E, which boost the body’s immune power against infections. Add it to soups, stir-fries, or smoothies for a nutritious boost.

​Sweet potatoes

Beta carotene and Vitamin A abound in sweet potatoes as they promote healthy skin, immunity, and more. Bake, mash, and roast them to enjoy your natural sweetness.

Turmeric

Active ingredient curcumin makes turmeric an anti-inflammatory and immunity-boosting spice. Adding a pinch to warm milk, teas, or curries will help reduce inflammation and bring it closer to health.

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Garlic

Garlic contains allicin, which increases the response of the immune system. It helps destroy bacteria and viruses and therefore is a great addition to winter stews, curries, or roasted dishes.

Ginger

Ginger works as an anti-inflammatory with antioxidant properties and helps protect against colds, sore throats, and some respiratory infections. Add it to teas, soups, or smoothies for soothing immunity support.

Citrus fruits

Oranges, lemons, and grapefruits are good sources of Vitamin C, which is a wonderful antioxidant that fortifies one’s immunity to fight most infections. Fresh citrus juice or whole fruit daily might make all the difference.

Honey

Honey is a natural antibacterial. It soothes sore throats, coughs, and everything in between. Add it for sweetness to teas or dripped over warm foods.

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