Top foods that will boost your immunity in winters and help you lead healthier lives
LEVELS OF IMMUNITY
Hereditary— The immunity you are born with.
Seasonal— Our immunity lowers and improves based on the season, where we are in life and changes in our environment.
Established —Achieving immunity that is both balanced and permanent can be done by following a healthy diet and lifestyle.
Why people think winter is bad for immunity?
Winter is the season when we can benefit from nature's readiness to nurture us. People tend to feel hungrier in winter because the digestive level is higher, and as a result, people can digest food more effectively and nourish their bodies more efficiently. The common belief is that people's immunity weakens during this season because they tend to eat more unhealthy junk food and hard-to-digest foods. However, it's crucial to understand that we are the cause of our poor immunity; nature is not at fault.
Why winter is perfect time to build immunity?
An advantage to building immunity in winter is that digestion improves in cold weather. Home heating systems work harder when it's cold outside, and similarly, your inner digestive fire becomes stronger when the temperature decreases. Ayurveda focuses on the seasonal type of immunity because it should be stronger than the hereditary as it can vary considering to age, location, season, etc. People should focus on consuming immunity-building foods and following the ayurvedic daily routine in winter. This way, you will be better able to take care of your mind and body by getting more rest and eating properly.
Wintertime is not only the best season for taking care of oneself, but also the ideal time to take herbal elixirs and products. This is because people have a higher level of digestion during this season, which helps them absorb these nutrients better.
What foods can be avoided?
You can improve your immunity by avoiding certain types of foods. A lot of research explains that "commercially-processed foods, as well as canned, frozen, and packaged foods are old and difficult to digest, so they weaken immunity." "Processed foods, those grown with chemicals or laced with preservatives overwork the digestive system and block channels of circulation. This makes it difficult for your immune system to properly function."
By steering clear of these items and eating nutrient-rich whole foods instead, you give your immune system a fighting chance.
|Food for Winter||Reason|
|Ghee||Ghee is an incredibly easy to digest fat that can help generate heat and energy in the body, keeping you warm during the winter months. A moderate consumption of ghee can also keep your skin from drying out and flaking.|
|Sweet potatoes||Incorporating sweet potatoes into your diet can alleviate constipation, bolster immunity, and decrease inflammation. Vitamin C deficiency can lead to a weak immune system, and sweet potatoes is an excellent source of the nutrient.|
|Amla||The Indian gooseberry, often called amla, is a small but mighty fruit. It's immune-boosting vitamin C content helps fight off infection and makes it a perfect ingredient for murabba, pickles, chutneys, juice, or to simply eat as is with black pepper powder sprinkled on top.|
|Dates||They are not only a delicious fruit, but they can also be used in desserts as a natural sweetener. Furthermore, dates have many health benefits and are especially beneficial for arthritis patients. They're actually a great source of vitamins, minerals, and fiber. Plus, they contain calcium which helps keep bones and teeth strong during gloomy weather.|
|Jaggery||This sugar alternative not only has warming properties but is also rich in iron-- making it a great choice for anaemics. Iron is especially important to maintain during winters as it helps bind oxygen to RBCs. When your iron levels are low, there is less oxygen available in your body, which makes you feel colder. Jaggery also cleanses your lungs and can benefit people living in areas with high pollution or winter smog.|
|Bajra and other grains||"Bajra is a hearty grain perfect for winter. Not only is it rich in fiber, but bajra also increases blood circulation- promoting overall body health." Bajra can be used to make rotis (flatbreads), laddoos, crackers, or even khichdi. If you're not worried about gut health, it's best to take a break from regular grains and eat winter grains like bajra, maize, ragi, etc.,|
|Cruciferous vegetables||Broccoli, cabbage, and cauliflower are all packed with fibre, vitamins, minerals, and beneficial antioxidants- elements which help to protect the body against winter illnesses. "Veggies that are rich in vitamin C always boost immune function.|
|Root vegetables||This time of the year, we see an excess of root vegetables for a reason: they're packed with nutrients. Beta carotene, fiber, potassium, and manganese are all found in abundance in root veggies, as well as most of the B vitamins and antioxidants. Root vegetables- sweet potatoes, beets, yams, turnips, and carrots|
|Nuts/Dry fruits||During the winter, it's important to eat things that will keep your nervous system active and help improve heart and mind health. For example, almonds and walnuts can lower bad cholesterol levels, control blood sugar levels, and reduce inflammation.|
|Mustard leaves or Sarso ka saag||The winter season in India is the perfect time to indulge in comfort foods like Sarso ka saag and makke ki roti. Not only are these dishes delicious, but they're also packed with nutrients like vitamins K, A, and C, as well as minerals that help keep our bodies warm during the cold weather. Not only does it improve the lives of those with heart diseases and asthma, but it can help in boosting immunity.|
Tips to boost immunity
- It is crucial to stay up to date on recommended vaccinations (e, g. Covid Vaccines).
- The easiest way to keep your immune system in check is by consuming a nutritionally sound diet.
- It is crucial to maintain an active lifestyle and get regular exercise.
- Water is vital to your health and wellbeing in many ways, including boosting your immune system.
- A good night's sleep is critical to giving your immune system the best chance at fighting infection and illness.