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Wellhealthorganic.com:to-increase-immunity-include-winter-foods-in-your-diet-health-tips-in-Hindi – In Winter, it is essential to fuel our body with immunity-boosting foods to help increase our white blood cells and fight various diseases. Filling our body with the proper nutrients is necessary to protect it from various winter ailments. As soon as Winter comes, our food choices also change. Instead of juices, salads, and shakes, we crave hot soups, stews, and soothing herbal teas.

In Winter, our body has to work extra to generate heat to keep warm, so our chances of eating deep-fried, junk food and sugary food also increase. Winters are also when our body becomes less efficient in fighting viruses and bacteria, so we are more prone to flu, COVID, respiratory infections, etc.

Filling our body with the proper nutrients is essential to protect it from various winter ailments. A mix of certain winter herbs and spices, citrus fruits, and protein-rich foods can help protect against many diseases during the season.

There is no shortage of food items that are healthy and tasty in Winter, including Makkai ki roti and sarson ka saag, carrot halwa, stuffed ragi roti, and bajra khichdi.

To Increase Immunity Include Winter Foods In Your Diet


When the winter season started, there was a need to be more cautious about health in this season. Because as soon as the winter season comes, some diseases start increasing rapidly. Such as chronic rheumatic disease, cold cough, fever, and weakening of immunity. Our immunity becomes very weak this season, so we quickly fall prey to conditions. If you also want to strengthen immunity and keep diseases away, you can change your diet this Winter. Let us tell you that many such seasonal things come in the winter season, by eating which immunity can be strengthened. So let’s know about those foods.

Our body is made of such an organized system that it can heal and regenerate itself when needed. However, it requires energy from nutrients and other essential components, and it can only be achieved by consuming healthy food rich in vitamins, proteins, and minerals. Our body’s immune system plays a vital role in protecting against harmful bacteria and viruses and reducing the chances of falling seriously ill. To strengthen immunity, we should eat good food. You can boost your body’s immunity by including healthy foods in your diet.

Why is immunity important?

With the COVID-19 pandemic raging again with its third wave, the emphasis on immunity has again become the center of attention. Since omicron has been spreading rapidly during the season of colds and flu, it is vital to protect oneself against the virus and the infections that usually spread during this time of the year. A healthy lifestyle includes a balanced and nutritious diet as the first and foremost element. Consuming seasonal foods is highly recommended by nutrition experts for health and is readily available.

Immunity is our body’s defense mechanism that helps fight off infections and diseases. Our immune system is answerable for protecting us from harmful viruses and bacteria. A strong immune system can help us stay healthy and fight off illnesses.

During the winter season, our immune system becomes weaker, and we are more susceptible to catching colds and flu. Including winter foods in our diet can help boost our immunity and protect us from illnesses.

What are winter foods?

Winter foods are the foods that are in season during the winter months. These foods are packed with nutrients and can help keep our body warm and nourished during the cold weather.

Some of the popular winter foods include citrus fruits, ginger, turmeric, garlic, dark chocolate, and soups and stews.

 How to Boost Immune System Naturally in Winter


Winter is just around the corner, and this is the time when your immune system is the weakest. It is when you are at a higher risk of suffering from contagious diseases such as flu and cold. However, according to Ayurveda, Winter is also the best time when you have an opportunity to increase your immune system, provided you include some winter superfoods in your diet. So, in this blog, we list some of the easy and effective ways to boost your immunity system this Winter Read on.

You can include the below-mentioned foods and drinks in your diet to boost the immunity system during Winter:

Drink a lot of Herb Tea

Winter is the time when we love drinking cups of tea and coffee. However, include herbal tea in your diet to increase your immunity power. Green and chamomile tea are great immune boosters, loaded with powerful antioxidants. With the help of KENT Electric Kettle, you can easily make your favorite cup of herbal tea, even on a busy morning.

Include a lot of Citrus Fruits


Citrus fruits such as grapefruits, lemons, and oranges are immune suppressants and packed with Vitamin C. Eating Vitamin C-rich foods plays a vital role in preventing infections such as colds and flu as they boost the production of white blood cells. As your body can’t produce Vitamin C on its own, it is necessary to stock up on Vitamin C by including fruits and vegetables, which are rich in immune-boosting vitamins.

Stay Hydrated

You quickly get dehydrated during Winter, making you vulnerable to many diseases. Water produces lymph, essential in carrying white blood cells and other immune system cells. Staying hydrated will ensure your body has enough white blood and immune-boosting cells to remain healthy during Winter. If you don’t like drinking plain water, add a slice of lemon to provide your body with extra vitamin C.

Add Herbs to your Diet

Another way to increase your immunity is to include herbs in your diet, especially during Winter. Include a lot of onions, garlic, black pepper, ginger, and turmeric in your food during Winter. Depending on your preference, you can use these herbs in cooked or dried forms. Herbs such as oregano and turmeric are rich in anti-inflammatory properties and vitamins that help boost your immunity.

Include Whole Foods in your Diet

Your immune system needs a lot of nutrients, such as vitamins A, C, D, and E, as well as minerals and zinc to support your immune system. It will help if you are attentive to eating whole foods such as whole grains, nuts, and seeds. You must also include superfoods in your diet such as mushrooms, to boost your immune system. You can also try immune system booster foods. However, make sure that you wash the foods properly before eating to stay away from diseases.

What foods boost immunity in Winter?


Our immune system gets affected mainly through lifestyle habits like improper dietary habits, lack of physical activities, lack of sleep, and stressful work profile. It also has some impact during weather changes. However, we usually have a hard time with our immune system in Winter.

Because the weather is cozy and windy, the body becomes lazy and lethargic, leading to weak immunity. Winter also bring along many viruses, infections, and allergies. It is essential to concentrate more on the immunity-boosting foods which increase our white blood cells and prepare more of the antigens in the body to fight the various illnesses making us stronger, healthier, and more active to enjoy the cold yet cozy weather.

Meanwhile, here are foods that you must include in your winter diet to pack a nutritional punch:

Black pepper

Black pepper is the most rich spice, which has many health benefits. Its also known as “black gold” because it not only adds flavor to the food but also acts as a preservative, adding heat to the human body. Black pepper boosts the immune system by improving the white blood cells in the body. This aromatic spice contains many compounds, and one is piperine, which protects the cells and boosts digestion.


Lemongrass is a long-stranded plant usually used in aromatherapy to relieve pain and spasms. But its herbal quality, if used in dietary preparations, provides antioxidants and reduces cough, sore throat, or fever by preventing the growth of bacteria and yeast, thus boosting immunity.

Ginger and garlic


A combination of these two not only enhances the dish’s flavors but also enhances gut health with their super anti-inflammatory and antioxidative properties. Since the winter season comes with many viruses and bacteria, ginger-garlic’s antiviral and antimicrobial properties help promote a healthy immune response.

Citrus fruits

All fruits boost our immunity because they contain vitamin C, fibers, antioxidants, minerals, and enzymes, which produce white blood cells necessary to fight infections. It enhances gut health, which usually gets affected in the winter season, thus promoting better digestion. Consumption of citrus fruits also improves the skin texture from being dry and scaly to be more nourished and smoother.

Fish and poultry

These protein sources are also loaded with vitamin B (B6 and B12), zinc, and omega-3 fatty acids, which enhance the production of RBCs and WBCs in the body, which act as a protective agent and attacks the foreign bodies entering the human body, thus maintaining a high metabolism.


Lastly, adding these winter foods to our diet can help us stay healthy and boost our immunity during Winter. However, it is essential to remember that a healthy diet alone cannot guarantee good health. We should also adopt healthy lifestyle habits such as getting enough sleep, staying hydrated. And exercising regularly to maintain a robust immune system. We can make the winter season healthy and pleasant by adopting these tips.


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