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Winter is here, and with the major seasonal change comes a number of health changes, including weakened immunity, increased allergies, dry skin, sore throat, and cough. As temperatures go down and cold air rises, the body’s immune system also slows down, making a person more susceptible to infections and diseases. This is where the body gets support from strong, nutrient-rich sources that strengthen immunity, improve digestion and provide natural warmth.
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Dr Alok Chopra, a Delhi-based cardiologist and functional medicine expert with over 40 years of experience, shared immunity-boosting ‘superfoods’ on Instagram on December 27.The cardiologist also dismissed the common misconception that immunity can be built rapidly, saying, “Immunity is not built overnight, it is built daily through the foods you eat.”
Immunity is a long process that you cannot boost with anything ‘instant’ from treatments to supplements. Instead, consistent good dietary habits help build immunity gradually. He further adds, “Seasonal nutrition plays a powerful role in keeping the body warm, digestion strong and controlling inflammation during winter.” So the ideal foods for winter will help keep you warm, as well as build resilience against seasonal infections.
Dr. Chopra has suggested 5 superfoods to boost immunity this winter:
1. Mustard greens (mustard)
The first food recommended by the doctor was sarson ka saag, commonly known as sarson in India, especially in North India. It is a leafy vegetable rich in essential nutrients. Dr. Chopra told that mustard contains many vitamins including A, C and K. Its high fiber content helps improve digestion and reduce the risk of constipation, while also supporting heart health. He described it as a daily ‘essential’ for winter.
2. Fresh turmeric (kachi haldi)
Dr. Chopra recommends fresh turmeric, noting that it is a rich source of antioxidants and natural anti-inflammatories that support skin health and immunity. He also told his method of consuming it by adding fresh turmeric to his Bullet coffee. Her recipe includes MCT oil or ghee, fresh turmeric, and cinnamon. Adding cinnamon further increases the anti-inflammatory properties of the drink.
3. Dates (Dates)
Maintaining internal warmth is important during winter. For this, Dr. Chopra suggests eating dates as they provide natural heat and instant energy. Additionally, it also contains iron, which is good for blood health and gut strength. Being an all-rounder, dates also contain potassium and magnesium, which improve stamina and immunity. Dates are especially helpful when recovering from seasonal fatigue and illness.
4. Amla
The final recommendation is Indian gooseberry, also known as amla. According to the cardiologist, Amla stands out among fruits as it does not get oxidized immediately after cutting. This allows it to be consumed in various forms without significant loss of nutrients. As Dr. Chopra said, it is one of nature’s richest sources of vitamin C, highlighting its role in skin health, hair strength and immunity.
5. Sesame seeds (to)
The final food on this list is small but mighty: sesame seeds. Commonly found in many winter dishes, Dr Chopra pointed out examples like sesame laddu, papad and khichdi. He also shared that sesame seeds are naturally thermogenic, which helps the body stay warm during the colder months. Sesame seeds have the highest amount of calcium, which helps in bone strength and joint health.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
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