As the air turns crisp and the days get shorter, your body’s immune system faces a unique challenge. Between chilly winds, smog-filled skies and fluctuating temperatures, even the healthiest among us can feel a little run-down. However, the good news is that nature offers a full pantry of winter foods designed to strengthen immunity, boost energy and keep seasonal infections at bay — one vibrant, vitamin-rich plate at a time.In an interview with the Times of India, Functional Nutritionist Mugdha Pradhan, CEO and Founder of iThrive, a Pune-based health and wellness platform, shared, “Winter is the season where immunity becomes your biggest strength. Eating foods rich in vitamins can go a long way in helping you feel healthier, stronger and more active.”
Vitamin C : Your natural shield
Citrus fruits, from oranges and lemons to guava and amla, are your winter warriors. They are loaded with vitamin C, which boosts white blood cell activity, the frontline defenders against viruses. A 2022 meta-analysis published in Frontiers in Immunology found that regular vitamin C intake significantly reduced the duration and severity of common colds in adults.Start your day with warm lemon water or add fresh orange segments to your salads for a zesty, immune-boosting twist. “Citrus fruits support the body’s natural defence response,” said Pradhan. “When eaten fresh and whole, they keep your energy steady through the day.”
Vitamin C in Winter for Maximum Health Benefits: Best Ways to Boost Immunity, Skin, and Energy
Bringing her expertise to the same, Dr Divya Choudhary, Chief Dietician, RGCIRC, suggested, “Oranges, lemons, grapefruits, guava, papaya and amla (Indian gooseberry) are natural sources of vitamin C – a powerful antioxidant that enhances white blood cell function. A glass of warm lemon water in the morning or a bowl of citrus salad can provide your daily vitamin C fix, helping protect against common winter illnesses.”
Leafy greens for cellular strength
Greens like spinach, methi (fenugreek), mustard leaves and mint are not just comfort food, they are cellular protectors. Rich in vitamins A, K and folate, they enhance immune cell production and improve skin and eye health.A 2023 study from Harvard T.H. Chan School of Public Health found that diets rich in green vegetables correlated with a stronger gut microbiome and lower inflammation markers, both key for robust immunity. Dr Choudhary advised, “Add them to soups, dals, or parathas to make your meals both nourishing and seasonal.”
Root vegetables for repair and radiance
Dr Choudhary said, “Carrots, sweet potatoes and beets, red peppers are loaded with beta-carotene, which the body converts to vitamin A. This vitamin supports mucosal health, which is the body’s first line of defence against pathogens. Roasting or steaming these vegetables helps retain their nutrients and natural sweetness.”A 2021 study published in Nutrients highlighted that vitamin A plays an essential role in regulating the immune system’s ability to fight viral infections. Try roasting them for dinner as a colourful tray of carrots and beets not only looks beautiful but keeps your immune system glowing too.
Nuts, seeds and vitamin E for resilience
If winter fatigue has you reaching for endless cups of coffee, swap one snack for a small handful of almonds, walnuts or sunflower seeds. They are packed with vitamin E, a potent antioxidant that reduces oxidative stress and supports immune cell function.Dr Choudhary explained, “Almonds, walnuts, cashews, pistachios, sunflower seeds, and flaxseeds are excellent sources of vitamin E and healthy fats. Vitamin E helps protect cells from oxidative stress and enhances immune cell activity. A small handful of mixed nuts daily can provide lasting energy through cold days.”Research published in The American Journal of Clinical Nutrition shows that vitamin E enhances T-cell function, which is a vital part of your body’s immune defence.
Herbs and spices that heal from within
Turmeric, ginger, garlic and tulsi (holy basil) are more than kitchen staples, they are ancient immune allies. Dr Choudhary said, “Turmeric, ginger, garlic, and tulsi (holy basil) have natural anti-inflammatory and antibacterial properties. Adding them to tea or daily cooking strengthens immunity and supports respiratory health.”Curcumin, the active compound in turmeric, is known for its anti-inflammatory power. A 2023 review in Phytotherapy Research confirmed curcumin’s ability to modulate immune responses and reduce oxidative stress.
A cup of tulsi-ginger tea not only soothes your throat but also supports your respiratory system during smog-heavy winter days. A mouthful of inflammation accelerates ageing. Pradhan said, “Herbs like turmeric, ginger, garlic and tulsi tea are also powerful in winter because they keep inflammation low and help soothe the throat, sinuses and nasal irritation which are so common during this season.”
Seasonal fruits for vitamin D and B-complex
Though sunlight is the main source of vitamin D, Dr Choudhary asserted that foods like fortified dairy and eggs help compensate for reduced sun exposure in winter while milk, cheese, whole grain cereals provide B-complex vitamins that improve metabolism and energy levels.
The bigger picture: Immunity is built daily
There’s no magic superfood that builds immunity overnight. As both experts emphasise, resilience comes from daily nourishment — colourful vegetables, mindful eating and consistent rest. “When your body is nourished with vitamins from real, simple food,” Pradhan explained, “your energy stays steady, your mind feels clearer, and you naturally feel more resilient through winter.”So, this season, treat your plate like your daily defence plan — filled with citrus, greens, roots, nuts and herbs that remind your body that it is built to thrive, not just survive.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.
