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Foods to Stay Healthy this Winter

Keep Winter Illnesses at Bay

With the onset of the winter, we’re even more prone than usual to infections such as the cold and flu. Which is why it is important to boost your immune system with the right foods. Here is a list of common foods that will help keep you warm this winter and provide nutrients that are essential for winter health.

Foods Rich in Vitamin C

Vitamin C plays a crucial role in immune system function. Foods such as sweet potatoes, tomatoes, red peppers, and citrus fruits contain vitamin C and will help you stay healthy and energetic in the winter.

Green Leafy and Root Vegetables

Green leafy vegetables such as spinach, cabbage and mint contain important vitamins, such as Vitamin A and Vitamin K, that will help the body fight diseases and infections. Root vegetables such as potatoes, carrots, radish, turnip, onion, and beetroot will also help stimulate immune system function.


Pulses, such as peas, soya beans, toor daal (split pigeon peas), chawli (lobia), and mung (green lentils) have a generic property of warming the body and are ideal sources of protein. A good intake of protein helps in keeping the metabolic rate high, especially since the levels of body activity reduces during winter.


Spices such as mustard, fenugreek, pepper, and turmeric have natural warming properties. They also help in increasing metabolic rate. Spicing up cooked vegetables can double the benefits in winter.


Many herbs have medicinal properties and it is advisable to include the same in your diet on a daily basis. Tulsi helps ward off cold and fever. Ginger has natural warming properties and can be added to beverages, soups and gravies. Garlic is good for the heart. Sesame seeds are also warming and can be used in cereal-based preparations, gravies, salads or bread.


Water is the most neglected nutrient in winter. The cold, dry air draws water away from the body. Sip water at regular intervals throughout the day.

Medanta Medical Team
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