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10 Powerful Winter Superfoods for Boosting Immunity and Keeping You Warm

HealthcareOnTime Team 2023-12-05 2023-12-06 3 Min Read
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  • Winter Superfoods to Boost Immunity and Keep You Warm

    With winter approaching, it is time to make changes in the diet to strengthen immunity and maintain health and well-being. Dietary modifications can help your body get the right amount of nutrients to foster the body's changing needs. That said, the internal body temperature drops during the winter season, so it starts to burn more calories to keep itself warm. As a result, one feels more hungry during the winter and craves for the calories the body has burnt. 

    Winter superfoods are not only delicious but also packed with essential vitamins, minerals, and antioxidants that are particularly beneficial during this season.  Embrace the variety and seasonal availability of these winter-season foods to create a well-balanced and nutritionally dense diet.

    Let's delve into a comprehensive winter season food list and explore some of these nutritional powerhouses

    Top 10 Foods To Eat In Winter

    Here are the Top 10 winter foods that help you stay healthy during the season while keeping a check on your hunger pangs. 

    Sweet Potato

    Rich in Vitamin A, B, and fibre, sweet potato has a horde of benefits for your health. It promotes gut health, supports healthy vision, enhances brain function, and improves immunity. It is a potent source of beta carotene, which can be converted to vitamin A to improve your gut and immune function. It tastes delicious and helps improve brain health by reducing inflammation in the brain cells. You can have it roasted or with milk to get your daily dose of vitamins making it the best winter food to eat.


    This winter superfoods contribute to overall health and well-being. The date is a staple for winter food items in India. It is high in potassium and low in sodium, helping you manage healthy blood pressure levels. Including dates in your winter diet can promote cardiovascular well-being and heart health. Also, it keeps the bones and teeth strong owing to the vitamins, minerals, and fibres it contains. So, it is best to include them in your winter diet, especially if you have bone-related issues like arthritis and osteoporosis. 

    Pure ghee

    Pure ghee is a source of rich, healthy fats that help your body get good cholesterol. Unlike other forms of fat, pure ghee does not deplete your heart function. Also, it is rich in butyric acid, which helps the body produce T cells. T cells are white blood cells that play an essential role in the body's immune system, helping fight harmful infection-causing pathogens. It also keeps your body warm in winter, so it is promoted as the best winter season hot food. 

    Read More: 11 Reasons to Include Ghee in Your Winter Diet 


    Jaggery is one of the prominent winter-season foods in India. It is a rich source of iron that helps bind oxygen to Red Blood Cells. You may have a piece of jaggery after meals to encourage digestion or consume kadha to boost the immune system. Regular consumption of jagger in your diet can also help combat signs of common flu and cold. It is also rich in minerals like magnesium, selenium, potassium, and zinc, which aim to strengthen your immunity and help keep infections at bay.

    Read More: Winter Wellness: 11 Iron-Rich Foods to Boost Energy


    Known for its anti-inflammatory and antioxidant properties, ginger is one of the best winter superfoods for the immune system. It adds warmth to the dishes and helps combat common colds and flu by boosting the immune system. You may consume it as a spice in your vegetables or add it to your cup of herbal tea for maximum health results. 

    Read More: 11 Spices to Keep You Warm and Cozy this Winter

    Citrus fruits

    Vitamin C enriched fruits like oranges, blood oranges, grapefruits, lemons, and tangerines are known for their immune-boosting properties. Including these fruits in your winter season food list can aid in your body's defence against winter infections. While this is not all, citrus fruits also help your body fight viruses like Coronavirus and Omicron. So, including some citrus fruits in your winter diet plan is best. 


    This immune-boosting staple needs no introduction in Indian households. It has a host of health benefits due to its broad, nutritious properties. From improving your body's immune system to aiding digestion and reducing cholesterol levels, it offers a wide range of health benefits. Although sour and bitter, you may consume Amla in pickles, candies, murabba, and juice to soothe your taste buds. 


    Millets are a bucketful source of nutrients like vitamins, minerals, and fibres. It is the most profound food eaten in the winter season to give the body enough warmth and sail through the chilly weather. You may include it in your diet to help you lose weight, as it reduces your appetite and improves digestion. Another health benefit of millet is its ability to help with conditions such as anxiety, depression, and insomnia. 


    Broccoli is a green vegetable and is the best winter food for a wholesome meal. It has excellent immune-boosting properties and is used in a variety of dishes to fill you up nutritionally. It has a good amount of Vitamin C, helping prevent inflammation. It also promotes a healthy flow of blood and oxygen in the body. This is why dieticians recommend adding broccoli to your winter diet, especially if you risk heart disease. 

    Nuts and Seeds

    Almonds, sunflower, and pumpkin seeds are excellent sources of vitamin E. The body needs a key nutrient to maintain a strong immune system. They are a plant-based protein and fiber source while also rich in antioxidants. Many other nutrients, such as zinc, copper, iron, and vitamin B6, are abundant in cashews, hazelnuts, pine nuts, almonds, and chestnuts. Since they also provide Essential fatty acids (EFAs) to the body, they're important for immunity, especially in winter. 

    As winter approaches, so do some common seasonal health challenges. Let's explore how the aforementioned winter superfoods can effectively address these issues:

    Blood Pressure (BP) Issues:

    Risk: Cold weather lead to increased blood pressure.
    Solution: Foods high in potassium and low in sodium, such as dates and jaggery, support normal blood pressure levels.

    Heart Attacks:

    Risk: Winter often sees a rise in heart attacks.
    Solution: Pure ghee, which is high in heart-healthy fats and helps to keep cholesterol levels in check.


    Risk: Knee and Joint Pain Increase When Its Cold
    Solution: The anti-inflammatory qualities of dates, jaggery, and ginger may help reduce the discomfort associated with arthritis.

    Dry Skin:

    Risk: Skin Gets Dry in Winter due to Cold, dry air
    Solution: Vitamin E-rich nuts and seeds can help maintain healthy skin and fight dryness.

    Cold and Flu:

    Risk: Colds and Flu More Common in Winter
    Solution: Vitamin C from citrus fruits and the immune-boosting properties of ginger and amla can help fend off colds and flu.

    By incorporating these winter superfoods into your diet, you not only enhance your overall well-being but also tackle specific health challenges associated with the colder months.

    Can Winter Superfoods Replace The Need For Supplements During Winter?

    Nutrients from winter superfoods may lower the risk of certain medical conditions during cold months. For instance, eating one Amla each day can boost immunity and prevent the risk of seasonal flu and the common cold. On the other hand, supplements help with increased total nutrient intake, so they are also necessary for your body to function well. As we consume more hot food items in winter, you may consider supplementation if needed. Nevertheless, supplements should always be partially replaced by superfoods. We also suggest consulting your dietician or nutritionist to know the best option for your unique nutritional requirements. 

    Can These Winter Superfoods Be Consumed If Someone Has Specific Dietary Restrictions?

    Although these superfoods are generally considered healthy for everyone, it is best to consult your dietician or nutritionist to know what superfoods are healthy. If you have certain dietary restrictions or allergic reactions to certain foods, we recommend checking with your healthcare team to prevent your health from worsening. 

    Read More: Winter Wellness: 11 Foods and Drinks to Avoid for a Healthy Season

    Are There Any Other Lifestyle Factors One Should Consider To Strengthen Immunity During Winter? 

    Besides consuming a well-balanced diet, you should also consider other lifestyle factors to boost your body's resilience against weather changes. These factors include getting quality sleep, managing stress levels, exercising well, practicing meditation or yoga, and consuming immune-boosting supplements. You may also get yourself sun exposure to boost vitamin D levels. Practicing these habits can help strengthen your immunity and improve overall health. Also, avoid alcohol or quit smoking, as these habits may weaken your immune system. 

    Read More: Foods to Boost Your Vitamin D Levels This Winter Season


    These top 10 winter foods in India can help fortify your immune system and increase the body's resilience against weather or seasonal changes. Remember, it is essential to maintain a well-balanced diet for optimal health and reduce the risk of body swelling, bloating, coughing, and cold during the colder months.


    The information listed here is strictly for educational purposes and is not intended to offer personal medical advice. Do consult your physician for any questions you may have regarding a medical condition. It’s not advised to disregard professional medical advice or delay in seeking it because of any information listed here. The Nutrition Source does not recommend or endorse any products. Moreover, to ensure a comprehensive approach to your health, consider incorporating a complete body checkup into your routine. A complete body checkup can provide valuable insights into your overall well-being, helping you identify and address any potential health concerns early on. By combining the benefits of winter foods and a complete body checkup, you can take proactive measures to safeguard your health and enjoy the winter season to the fullest.


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