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5 winter superfood items to boost immunity

January 19, 2022 11:30 AM |

winter superfood items to boost immunity

Lack of exercise, constantly being a couch potato, holiday food that contains high content of fat and carbs; no wonder winter is associated with diseases. On top of it, fog, smog and intermittent rainfall also cause throat infection and other respiratory illness.

It becomes imperative to remain flu free in what is left of the winter season. Winter superfoods or food items containing strong nutritional qualities will surely help boost your immunity this season. Whether looking for a healthy snack or a whole meal, incorporating these eatables in your staple diet is an effective way to fight infection.

Include these 5 beneficial foods in your winter diet to help you keep healthy and immune to diseases till the summers.


It’s an oval shaped capsule of key nutrients such as zinc, protein, iron, vital vitamins and minerals. One can simply enjoy eggs as universally famous breakfast omelets or frittatas or club the sunny side up with whole wheat bread slices. The wholesome meal, eggs are also a quick meal on the go. Enriched with vitamins B12 and riboflavin (vitamin B2), egg is also a good source of the fat-soluble vitamins A and D and provides some vitamin E.

Sweet Potato

Come winter, come sweet potatoes. As soon as winter starts, Delhi streets are filled with hawkers selling sweet potato. Packed with not only flavor but nutrition, this sweet superfood is the super stud in your vegetable kitty this winter. Sweet potato is a valuable source of beta-carotene, an antioxidant and indirectly strengthens eyesight and the immune system. It is great for your heart as it is loaded with B6 vitamins and potassium. They have the capability to lower high blood pressure levels. The high contents of Vitamin A and Vitamin E helps to maintain a youthful skin.


Ditch the sugar and other sweeteners if you seek healthy living and a probable thin waistline! Jaggery is packed with calcium, magnesium, potassium, phosphorous, iron, vitamin in contrast to 400 calories that 100 grams of sugar contains. Substitute sugar with jaggery in your favourite drinks and let the natural way boost your immunity.


A winter staple, palak or spinach, is known to be a rich source of iron. The iron improves the quality of blood and increases vitality. Spinach is also an excellent source of vitamin K, vitamin A, vitamin C, vitamin B2 and folic acid.  Vitamins and mineral, important for bone health are found in spinach and are difficult to find in any other food item.


A fruit that is low in calories, contains no saturated fats or cholesterol and is abundantly packed with vitamin C is the faithful Orange. It is an excellent source of Vitamin C that delivers essential immune support to the body. Various compounds in orange are also known for healing properties. Help prevent the heart diseases, constipation and provides its bit in brain development. So now it’s not just an apple a day but you have reasons to have an orange a day too.

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