Eating Right in winter: Foods for Warmth, Wellness and Immunity

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### Eating Right in winter: Foods for Warmth, Wellness and Immunity

The arrival of winter brings pleasant weather, but it also leads to changes in our health. During this season, problems such as cough, cold, fever, breathing difficulty and reduced immunity are common. Therefore, it is important to follow a nutritious winter diet that helps keep the body warm and strengthens the immune system.

Nutrients such as Vitamin C, Vitamin D, Zinc, Antioxidants, protein and healthy fats play a vital role in improving immunity and maintaining overall health, including skin care. A well-balanced diet during winter should also support digestion and help prevent seasonal infections.

Eating clean, natural and easily digestible foods boosts the body’s defense system. Fruits, vegetables, dried fruits, nuts, whole grains and mild spices are ideal choices during the cold months. Dark-colored fruits and vegetables—such as tomatoes, red spinach, purple cabbage, pumpkin, oranges and lemons—are rich in antioxidants and essential vitamins that protect the body from illness.

Foods rich in zinc, including seafood, spinach, lentils and nuts, help the body fight viral infections. Leafy greens, milk, eggs, cheese, peas and pulses supply iron and B-complex vitamins, which are essential for energy and immunity.

#### Foods that help to keep the body warm

Root vegetables and tubers that grow underground naturally help increase body temperature. Potatoes, sweet potatoes, yams, carrots, radishes, onions, garlic and ginger, along with grains like wheat and brown rice, are excellent winter foods. Using spices such as black pepper, fenugreek, turmeric, ginger and garlic in cooking can reduce cold, cough and phlegm.

Even if you don’t feel thirsty, drink 1.5 to 2 litres of water daily. Herbal drinks like ginger tea, mint-honey tea, green tea, turmeric milk and warm soups provide comfort and nourishment.

Along with diet, regular exercise, sunlight exposure, adequate sleep, hygiene and timely medical care are essential. By following these healthy habits, you can stay active, prevent illness and enjoy a healthier winter season.

Anu Mathew
Dietitian
SUT Hospital, Pattom