Foods to Boost Your Immunity : Winters often see a rise in illnesses like colds and coughs due to the cold weather. Such conditions can arise from even slight negligence in caring for one’s health. It is particularly important during the colder months to focus on our diets and consume foods that can help strengthen our immune systems.
What should we include in our winter diet? According to Dr. Seema Singh, a well-known clinical nutritionist and lifestyle consultant and the founder and director of Seema Singh Nutrition Clinic, our winter diet should be rich in vitamins and minerals. She emphasizes the importance of incorporating all food groups into our meals. “Many opt for simple meals like just dal and roti, which isn’t advisable,” she says. “During winter, our bodies require adequate nutrition to enhance the immune system. A balanced meal with green vegetables, pulses, yogurt, rice or roti, and salad for lunch and dinner can provide necessary proteins need Foods to Boost Your Immunity.
Dr. Seema also details further dietary recommendations to boost immunity:
Include Green Vegetables Mustard greens, bathua, spinach, and similar vegetables are abundant in winter and are excellent sources of folate, vitamins E, A, and C, all of which are crucial for immunity strengthening. These vegetables are also rich in antioxidants, helping combat free radicals.
Incorporate Sesame and Jaggery
Consuming sesame seeds during the winter benefits your health in various ways, including keeping your body warm, also Foods to Boost Your Immunity. Sesame is a great source of zinc, selenium, copper, iron, vitamin B6, and vitamin E, all vital for your immune system. You can enjoy sesame and jaggery in forms like chikki or gajak. Jaggery can also be consumed after meals to aid digestion and help clear the lungs, besides boosting hemoglobin levels need Foods to Boost Your Immunity.
Include Vitamin C-rich Fruits if you Need Foods to Boost Your Immunity
Fruits like amla, kinnow, and oranges are plentiful in winter and should be part of your diet. Despite common hesitations about eating sour fruits during cold seasons, it’s important to remember that vitamin C is essential for bolstering immunity. It aids in recovery and protection against colds. Incorporate these fruits into your diet regularly, for example by adding amla to your coriander and mint chutney need Foods to Boost Your Immunity.
Consume Fiber-rich Foods
Eating fiber-rich foods like ragi, millet, and cornbread is beneficial during winter. Ragi is packed with nutrients such as calcium, iron, magnesium, and zinc and is also diabetes-friendly. Similarly, maize is a good source of healthy carbohydrates, fiber, protein, and minerals like magnesium and phosphorus, making it beneficial for those with diabetes and effective in weight management.
Include Pulses
Pulses are a great source of protein, fiber, and iron, which are essential for staying healthy and fit. They also contain vital vitamins and minerals, including folate, iron, potassium, and zinc. It is advisable to include a bowl of dal in your meals, as it aids in cell repair and renewal need Foods to Boost Your Immunity. Always soak pulses for at least 12 hours before cooking to enhance digestibility.
Add Ghee
Consuming ghee is beneficial in winter as it helps alleviate constipation and strengthens the immune system. The amount of ghee or any fats should be consistent throughout the year; however, if you have cholesterol issues, consume ghee in moderation according to your health parameters.
Maintain Adequate Water Intake
Reducing water intake due to cold weather is a common mistake. Water is essential for carrying oxygen to your body cells and supports overall system functioning need Foods to Boost Your Immunity. It also helps remove toxins, which can protect your immune system from being compromised.
Dr. Seema Singh advises ensuring that the yogurt is not sour or cold and that fruits are at room temperature. It’s recommended to consume a bowl of fruit daily. For diabetics, consider using natural sweeteners like figs and dates in desserts. Regular inclusion of all food groups in your diet is key to boosting immunity, but remember, this doesn’t happen overnight—it requires consistent effort.
If you’ve been taking shortcuts in your cooking out of laziness, it’s time to stop and start incorporating these nutrient-rich foods into your diet as recommended by experts need Foods to Boost Your Immunity. If you found this article useful, please like and share it and stay connected with Harzindagi for more articles on diet and nutrition.