Foods to Include in Your Winter Diet for Strong Immunity

Winter brings cold temperatures, shorter days, and a higher risk of infections like colds, coughs, and flu. During this season, our immune system needs extra support to fight germs and keep the body warm and energized. A well-balanced winter diet rich in immunity-boosting foods can help you stay healthy and active throughout the colder months.

- By Dr. Chalapathy

Citrus Fruits: Citrus fruits such as oranges, lemons, sweet lime, and grapefruits are rich in vitamin C, which helps increase the production of white blood cells. These cells play a key role in fighting infections. Having fresh citrus fruits or warm lemon water daily can strengthen your immune defenses.

Green Leafy Vegetables: Spinach, fenugreek (methi), mustard greens, and kale are packed with vitamins A, C, and E, along with antioxidants and fiber. These nutrients help the body fight infections and support overall health. Lightly cooking greens helps retain their nutritional value while making them easier to digest in winter.

Garlic and Ginger: Garlic has natural antibacterial and antiviral properties, while ginger helps reduce inflammation and improves digestion. Adding garlic and ginger to soups, curries, or herbal teas can help protect against seasonal illnesses and keep the body warm.