Winter foods to boost your immunity
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Winter foods to boost your immunity

Here are foods that you can include in your diet to strengthen your immunity this winter

Winter foods to boost your immunity

Winter is here, and while we are happy to get respite from the sweltering heat, it is also the time when our immune systems are vulnerable. At this time, our body needs nutritious foods that will protect us from seasonal diseases.

Incorporating foods high in these nutrients into our daily diet can naturally help to boost your immunity and enhance overall health. Other nutrients found in foods may also work alongside these key immune-supporting nutrients, so a consistent healthful eating style is beneficial.

So, here are foods that you can include in your diet to strengthen your immunity this winter.


Green peas are freshly available only during the winter season. They are, however, super-rich in nutrients and antioxidants, which makes them a great addition to your winter diet to boost immunity. Rich in polyphenol, fibre and protein, peas also help to keep you fuller for longer.

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Leafy greens

Leafy greens such as fenugreek (Methi), lamb's quarters (Bathua), mustard leaves (Sarson), etc are widely available during the winter season. These foods are great for your immune system as they contain high levels of vitamin C, vitamin K, and folate – all of which are great immunity boosters.


Oranges are also widely available during the winter season, and are known for their immunity-boosting properties due to the rich content of vitamin C. Consuming whole fruit instead of juices is however recommended for better health.

Amla or Indian Gooseberry

Amla is another seasonal, yet super nutritious food available during the winters. You will be surprised to know that amla contains about five times the vitamin C present in oranges. It is a great immunity booster and detoxing food.


Radish is another winter season vegetable that is super rich in nutrients like vitamin C and can protect you against diseases such as common cold and flu, which are common during winters. Radish is also rich in fibre, which makes it a great vegetable to be consumed in salads or otherwise.


Ginger is full of anti-inflammatory properties that help the immune system fend off bacteria and viruses. Consuming ginger tea or a medicinal ginger concoction on an empty stomach, in the morning, could keep away several diseases and strengthen the immune system.


Almonds are filled with vitamin E which is also important for strengthening the immune system. Antioxidants present in almonds help fight infections and is key to a healthy immune system.
Vitamin E needs fats to be absorbed by the body and almonds are filled with both vitamins and fats.