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Best Winter Foods To Boost Immunity And Strength

In the winters our body is more prone to colds and illness. But that doesn’t mean it’s the season to stock up on medication.

Winter Superfoods to Boost Immunity & Strength

Instead, eating seasonal, winter foods can boost immunity as well as keep us warm and help you kick the winter blues. 

Winter Foods To Boost Immunity And Strength
Winter Foods To Boost Immunity And Strength

Root Vegetables- Best Vegetables For Winter

Fresh Carrots, Purple yams, and sweet potatoes are readily available during this time. 

Eating them in season means they are at their tastiest and healthiest. 


Carrots are high in Vitamin A, B6, and K and are known to boost eyesight. 

Now here’s a really cool story about how carrots got their reputation for improving eyesight. 

During World War II, the British would blackout their cities to prevent airstrikes from the Germans. But even in the dark, the British pilots were able to find German fighter jets. What the Germans didn’t know is that the British had been using their new invention, radar. But to keep them in the proverbial dark, the Brits spread the rumor that their pilots were being fed a whole lot of carrots, which helped them see in the dark. And the Germans fell for it! While carrots are great for your eyes, they definitely don’t help you see in the dark. But they’re really versatile. 

You can eat them in salads, dip them in some hummus, add them to pulaos or even eat a divine gajar ka halwa! 

Carrots are good for:-

  • Eyesight
  • Blood Pressure
  • Hair & Skin

Purple Yam

Purple yam is loaded with calcium, potassium, and antioxidants that actually give it it's a signature purple color. 

Slice it up, fry or grill it, or even add it to the sabzi. 

Now, Undhiyu is a popular recipe that uses purple yams among a whole host of other winter veggies. 

Sweet Potatoes

Sweet potatoes are highly nutritious tubers loaded with magnesium, beta-carotene and anti-microbial properties that actually help you fight off infections. 

You can add it to soups, sabzi, mash it as a nice sweet potato mash or buy some of the coal-roasted sweet potatoes sold by hawkers across the country during the winter.

Green Vegetables- Best Food for Winter

Green veggies like spinach, mustard greens or sarso, fenugreek or methi and green peas are in full bloom in the winters. 


Spinach not only improves immunity but also strengthens bones and boosts heart health. Add it to parathas, smoothies, munch on palak paneer or even make some crunchy bhajiyas. 

Spinach can improve:-

  • Immunity
  • Bone Density
  • Heart Health


Mow Methi may not be your favorite thing to eat but it is ridiculously healthy for you It helps manage diabetes, controls cholesterol and also promises to curb your appetite, which is a great bonus. It can be used in sabzis, parathas or theplas and for winters it’s usually made into methi laddus, which if you can palet are a super healthy thing to eat.

Methi can improve:-

  • Manage Diabetes
  • Control Cholesterol
  • Curb Appetite

Green Peas

Green peas are very versatile and can be added to anything from rice to subzis to salads. Make sure you include at least one green leafy vegetable in your diet every other day to take advantage of what this awesome season has to offer. 

Green Peas are high in:-

  • Fiber
  • Potassium
  • Calcium


Jaggery is winter’s vitamin shot. Our ancestors have been eating more jaggery during cold months for generations. This is because jaggery is a warming ingredient that is loaded with iron and other minerals that fortify you against the chills. 

It’s great for people with high blood pressure and also helps digestion. 

Jaggery actually helps boost hemoglobin so its excellent for women with anemia. Plus if you’re trying to eat healthily but like I am a huge sucker for desserts a small piece of jaggery after your meal will help satisfy those sweet cravings! 

Add it to your dals, make laddus or use it to replace your refined sugar for a boost of nutrients. 

Winter Millets

Bajra, Jowar, Makai, and Ragi are all amazing grains that you should eat more during the winter. Actually, you should eat more of these grains all year round. All these winter millets are rich in carbohydrates and provide energy to the body and can be consumed in tons of different ways.

Bajra Khichdi is a Rajasthani household-favorite during winters. 

Ragi dosa is a staple in south Indian homes. 

And jowar rotlas are enjoyed across Gujarat this season. 

They are also gluten-free and can reduce inflammation and joint pain. Here’s a super healthy paratha recipe that’s packed with wholesome grains and much more, which will be an awesome addition to your winter menu. 


Maize lowers blood sugar, is a rich source of Vitamin B12, energizes the body during winters and keeps the skin healthy. So enjoy some Makki ki roti with your Sarson ka saag this season for sure. 


Dates are an incredibly healthy ingredient and a great thing to add to your winter diet. They are incredibly heart-healthy food cos they have no cholesterol, very little fat, no sodium.

They’re a powerhouse of essential vitamins and contain a ton of vitamin C which keeps your hair and skin healthy in the dry winters. You can eat them as is because they are delicious or drink them with hot milk or even make these delicious dates and nut laddus that also contain mineral-rich ghee. 

Or you can try out some of these energy bites that not only contain dates but also have some fantastic seeds and nuts and healthy fats which are perfect to make for a winter snack. 

Plus they’ll keep for a good month or so so you only need to make a big batch at the beginning of the month and enjoy healthy snacks for weeks to come.

Dates are good for:-

  • Hair & Skin
  • Blood Pressure
  • Hemoglobin

Final Words

If you eat the right food at the right time your body does a much better job of coping with the stresses of its environment. I hope this post helps you be more thoughtful about your diet.