Easing Into Winter : 7 Foods You Should Have

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As the winter approaches, it carries with it the fear of flu, common cold and other common viral infections. Eating a well-balanced diet can help in building the body’s defense to fight these infections better. Some of the foods that help in boosting the immune system include:


Oranges are rich sources of Vitamin C. Vitamin C helps in boosting immunity and is thought to increase production of infection fighting white blood cells. You can have oranges as a mid-morning snack or have a glass of freshly squeezed orange juice for breakfast.

Red Bell Peppers (Shimla mirch)

Red bell peppers are also very rich in vitamin C. red bell peppers have almost twice as much vitamin C. they are also rich sources of beta-carotene that is good for eyes and skin. Add them to your salads or have them cooked.


Broccoli is packed with vitamins A, C, and E, as well as numerous antioxidants. It is one of the healthiest vegetables you can put on your table. Try to have it raw or cook it as little as possible to retain its nutrient value.


Besides helping in lowering cholesterol levels and preventing hardening of blood vessels, garlic also helps in building immunity. Garlic is rich in sulfur containing compounds like allicin that help in fighting infections. Have one or two cloves of raw garlic daily to reap the benefits.

Spinach (Paalak)

Spinach is rich in vitamin C and numerous antioxidants and beta-carotene, which may increase the infection-fighting capability of our immune systems.  Try to cook it as little as possible to retain the nutrients.

Green Tea

Green Tea is packed with flavonoids and epigallocatechin gallate, all powerful antioxidants. It is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in blood cells. So have a few cups of green tea throughout the day and keep flu and other infections at bay!


High in healthy fats, lignans, zinc, vitamin E, fiber and protein, nuts and seeds should be a part of every diet. Choose sunflower seeds, pumpkin seeds, flaxseeds, almonds and walnuts, and sprinkle them on your breakfast, in your salad or just have a small handful as an afternoon snack.

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6 thoughts on “Easing Into Winter : 7 Foods You Should Have

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