Written by: Sneha Jajoo
31 October 2025
Winter is around the corner, and getting a cough & cold is pretty common. Let's talk about 7 essential nutrients that can enhance your immunity to fight this winter.
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Found in seeds, leafy greens, and nuts, an antioxidant that can protect your immune cells from damage.
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Chickpeas, seeds, and nuts can be a great source of zinc. It can help reduce the duration of colds and play a key role in the creation of immune cells.
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When winter comes, you usually stay indoors, ignoring the daily sun exposure. Since immunity can be closely tied to this sun vitamin, ensure you get enough of it.
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These fats can calm inflammation and support immune balance. Sources include flaxseeds, walnuts, fatty fish, and chia seeds.
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It is an essential mineral involved in over 300 biochemical reactions in the body. Required for glycolysis, energy production, etc. processes. Have greens, nuts, and whole grains.
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Present in citrus fruits, kiwis, and bell peppers, an antioxidant that can help fight off common winter infections and supports WBC production.
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Almost all of the immune cells live in the gut. Fermented foods like kefir, pickled veggies, and yogurt can help keep gut health maintained.
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It is not just about one nutrient. A proper winter armour can only be achieved if you combine these with good sleep, hydration, and a balanced diet.
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