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  • Writer's pictureHema Chakraborty

10 Indian foods that will help you boost immunity during the winter

You may have observed that as the temperature drops, all of your health issues suddenly become more acute. All of the illnesses that may not have troubled you too much throughout the year—arthritis pain, colds, the flu, dry skin, an increase in thyroid hormones—suddenly start to bother you. We become more susceptible as a result of our immune system being suppressed by exposure to cold and extreme temperatures. Keeping warm and avoiding diseases provide two of winter's biggest problems. Increasing the amount of wholesome and immunity-boosting items in your diet is an easy method to achieve these goals.

In all seasons, but especially in the winter, having a robust immune system is crucial. The natural defense mechanism of the body acts as a shield against microorganisms and guards against all illnesses. When bacteria and viruses enter your body, your immune system responds by releasing antibodies that kill the invading organisms. Eating a balanced diet strengthens your immune system, keeps you warm, and avoids dry skin.

The following list of 10 Indian foods can help you keep healthy during the winter.


Many people believe that ghee or clarified butter makes you fat. It is actually one of the healthiest Indian cuisines and ought to be consumed regularly. This typical Indian food item is loaded with the health advantages of vitamins A, K, E, Omega-3, and Omega-9. Additionally, it contains butyrate and good fat. Pure ghee made from cow milk warms and energizes the body, keeping you comfortable. Additionally, it can maintain the health of your gut, skin, and hair. Give your rice or chapati a tablespoon of ghee to enjoy its incredible health advantages.

Amla or Indian Gooseberry

Amla is a winter superfood full of the advantages of good vitamins and nutrients. The largest source of vitamin C, a substance thought to strengthen immunity, is found in the little green fruits gathered in the winter. It is one of the healthiest foods since it has around 20 times the amount of vitamin C as oranges do. Amla is well known for being useful against dandruff and other skin problems, as well as for helping to cleanse the intestines and remove extra toxins from the body. You can get a variety of amla goods from the market, including candy, juice, and pickles. Eat one raw amla on an empty stomach every morning to get the most nutrients from this fruit.

Whole Grain

In the winter, we are more likely to eat fatty and unhealthy foods. Only your emotions are satiated by these foods. They don't provide you with any beneficial nutrients. Consider including whole grains like maize, bajra, and pearl millet in your diet during the winter to make it healthier. Iron, fiber, protein, and carbohydrate are all abundant in whole grains. They strengthen your immune system, improve the condition of your skin, aid in weight loss, encourage satiety, and raise your body's level of good cholesterol.


Without jaggery and jaggery-based items, a winter diet is lacking. In Hindi, this sugar substitute is frequently referred to as "gur," and it promotes body heat. Iron, magnesium, and potassium are among the nutrients that are abundant in it. These vitamins and nutrients support the production of warmth in the body, the dilation of blood vessels, and lung cleansing. In the winter, swap out your ordinary sugar for jaggery to enhance your immunity. If you want to enhance your intake of this food in your diet, you can also have peanut and jaggery chikki.

Panjiri or Ladoos

Without its sweet treats like ladoos and panjari, winter is incomplete. These winter treats not only sate your sweet taste but also strengthen your immune system, shield you against the flu, and leave your skin feeling soft and supple. Panjiri, a dish made with ghee, wheat flour, nuts, and seeds, promotes body heat. You can also have ladoos cooked with goond and Alvi seeds or peanut chikki. These unique holiday treats make it easier to endure the chilly weather.

Spiced Tea

There is nothing better than a cup of spiced tea on a chilly winter evening. Add some spices to your tea the next time you make it for yourself. When making your healthy spiced tea, some typical spices to use include fennel seeds, cardamon, black pepper, and cinnamon. To combat the cold, you can also drink tulsi tea and a concoction of ginger and jaggery.


Nothing beats chyawanprash in the winter to strengthen the immune system. Chyawanprash, a prized food item from India that boosts immunity, is made from several Ayurvedic herbs and roots. However, consume 1 tablespoon of chyawanprash in a cup of warm water 2-3 times per day for optimum outcomes. This will improve your immunity, clear up your respiratory system, and lessen mucus buildup in your lungs.

Turmeric Roots and Green Garlic

You must incorporate turmeric root and green garlic into your diet because they are frequently available in the winter. Both roots are renowned for their ability to reduce inflammation and act as antioxidants. They shield the body from the harm wrought by free radicals and ward off chronic illnesses. Add little salt and ghee to the turmeric and garlic root to make a pickle or chop them into food.

Tulsi Leaves

Both Ayurveda and science attest to the multiple health advantages of tulsi, often known as holy basil. Every Indian home has green leaves, which are herbs that revitalize the respiratory system. Its immunomodulatory, antitussive and expectorant qualities help keep your lungs healthy and promote immunity. Every morning before breakfast, you can chew on some tulsi leaves or create tulsi tea with ginger. Both are useful in equal measure.

Turmeric Milk

With a nice glass of golden milk or turmeric milk, you may unwind after a long day. While turmeric is well-known for its anti-inflammatory and antioxidant effects, milk is also a rich source of minerals like calcium, protein, and vitamin B12. Together, they can aid you in overcoming a variety of winter-related health problems. To keep in top health this season, mix a pinch of turmeric and 1 tablespoon of jaggery in a glass of warm milk and drink it before bed.

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