Winter superfoods to boost immunity

Winter aseason marked bycosy nights and festive cheer can also bring about a host of health challengesThe changing weather can negatively impact our health and weaken our immune system owing to the colder temperaturescoupled with decreased sunlight exposureHoweverincorporating superfoodsinto your winter diet can significantly boost immunity by providing essential vitamins minerals and antioxidantsBy furtherunderstanding the common health concerns and adopting a proactive approach to nutrition we can effectively bolster our immunity and enjoy a stressfree winterDrThousiaHassanconsultantdietitian andnutritionistat MotherhoodHospitals BangaloreandTanisha Bawa certified nutrition coach and founder of Tan 365 outline common health concerns and key nutrients and share seasonal Indian superfoods to include in your diet to boost immunity and for holistic health improvement this winterCommonhealth concerns during winterWinter in India can bring about a range of health concerns due to the seasonal changes in temperature humidity and air qualityHassan outlinescommon health issuesbelowRespiratory issuesThe cold dry air during winter can lead to an increase in respiratory issues such as asthma bronchitis and the common cold Air pollution which tends to be higher in many Indian cities during winter months also exacerbates these conditionsJoint painand ArthritisThe cold weather can cause muscles and joints to stiffen leading to discomfort especially for those with arthritis or other jointrelated conditions This is because the low temperatures can reduce blood flow to the extremitiesAlso ReadJoint pain increase in winter Know the causes and preventive measuresDryskin and dehydrationCold air tends to sap moisture from the skin leading to dryness itching and cracking Dehydration is also a risk as people tend to drink less water during the winter months despite the body still needing hydrationWeakened immunityThe body may be more susceptible to infections during the winter months especially if youre not eating a wellbalanced diet or getting enough sunlight for vitamin D synthesisAs an expert in gut and hormonal health Bawa frequently emphasises antiinflammatory diets for clients instead of highlighting seasonal variationsDebunking mythsYou need to eat heavier foods to stay warmIts commonly believed that the body needs heavy highcalorie foods to stay warm in the coldldquoWinter definitely calls for more warming foods but its important to stay clear of excessive fats and sugars which can cause inflammation and slow digestion and instead choose nutrientdense antiinflammatory elementsrdquo states BawaYou donrsquot need to stay hydrated as muchAssuming that less water is required because of decreased perspiration many people likewise undervalue the importance of staying hydrated throughout the winterldquoIn order to keep the skin hydrated and digestion at its best it is essential to stay hydrated Furthermore seasonal superfoods high in fibre and antioxidants boost overall health by naturally reducing inflammation through a diet based on antiinflammatory principlesrdquo explains BawaKeynutrientsfor winter wellnessTo combat these winter woes its essential to focus on a nutrientrich diet By incorporating certain key nutrients we can strengthen our immune system protect our skin and improve overall wellbeingHassan listskey nutrients to includein your diet this winterVitamin D Due to limited sunlight exposure itrsquos important to focus on foods rich in Vitamin D such as fortified dairy products eggs and salmon Vitamin D helps in immune function and bone healthVitamin C Found in citrus fruits bell peppers and leafy greens Vitamin C helps boost the immune system especially when wersquore more prone to infections during the colder monthsOmega3 Fatty Acids These healthy fats found in foods like walnuts flaxseeds and fish support immune function and help reduce inflammation which can be exacerbated by the cold weatherZinc Zinc is essential for maintaining a strong immune system zincrich foods like pumpkin seeds lentils and chickpeas are beneficial during winterFiveseasonal Indian superfoods for winterThe cold weather tends to suppress the bodys natural healing processes making it more vulnerable to infections joint pain and low energy Superfoods due to their dense nutritional profile are particularly beneficial during winter months as they provide the body with concentrated nutrients that can support immune function fight inflammation and improve overall health Bawa shares five Indian superfoods that must be a part of every diet this winterAmlaIndian gooseberryamlais a little green fruit that provides a great source of vitamin C which is vital for a healthy immune system Additionally amla has nutrients and antioxidants that promote detoxification skin vitality and digestive health Its especially helpful in the winter because of its high vitamin C concentration which helps prevent respiratory problems and seasonal colds For optimal benefits amla can be consumed raw in chutneys or as a juiceGingerA traditional cure for preventing cold winter chills ginger is wellknown for its warming qualities It helps ease coughs sore throats and digestive problems because of its potent antiinflammatory and antioxidant qualities Additionally ginger promotes circulation and gives the body a natural calming heat To reap the advantages of ginger use it in your tea soups curries or even dessertsSesame seedstilThenutrientdenseseedsprovide calcium magnesium zinc and ironmdashall of which are essential for strong bones and a healthy immune system Sesame seeds provide body warmth throughout the winter months and are frequently added to savoury recipes or eaten as a tasty treat in the form of sesame brittle tilgul Use sesame seeds to enhance the taste and nutritional value of salads chutneys and traditional Indian dessertsSweet potatoes shakarkandA wonderful source of complex carbohydrates dietary fibre and vitamins A and C sweet potatoes are a multipurpose root vegetable that is ideal for the lower temperatures and shorter days of winter In addition to aiding in digestion and blood sugar regulation sweet potatoes offer a gradual release of energy For a hearty wholesome side dish try them roasted in curries or even boiled with a dash of spicesJaggery gurRich in iron and antioxidantsjaggeryis frequently used as a natural sweetener in Indian cooking By enhancing blood circulation promoting energy levels and aiding in digestion it aids in the bodys cleansing process Jaggery is perfect for teas desserts or adding to regular dal since it adds a subtle sweetness and warmth to your wintertime mealsEasy yet deliciousways to include winter vegetables in mealsWinter brings a range of vibrant vegetables that are both nutritious and versatile Spinach and carrots are particularly abundant and beneficial in cold weatherBawa sharessomesimpleways to incorporate these into your mealsSpinachSpinachpotatovegetableA traditional North Indian side dishaloospinachsabziis amoderately spicy stirfry of potatoes and spinach that goes well with rotis or as an accompaniment to dalStirfried spinach and mushrooms This dish is a tasty side dish thats high in antioxidants and fibre For a quick and filling side stirfry with garlic and a little soy sauceSpinachrice This easy yet tasty dish is a hearty highiron highfibre dinner made with rice spinach garlic and spicesCarrotCarrot mixed vegetable sabziThis dish incorporates carrots along with other seasonal vegetables in a mildly spiced curry Itrsquos a comforting and nutrientdense side dishCarrot and peas curryA staple winter recipe this curry combines the sweetness of carrots and the texture of fresh peas cooked with mild spices Itrsquos a warming nutritious dish that pairs well with parathas or ricePotato and carrot stirfryThis simple and traditional recipe involves cooking potatoes and carrots with cumin and turmeric making a warm earthy side dish ideal for cold days