5 Essential Foods to Combat Common Winter Ailments

Certain illnesses tend to prevail during the winter season. Here are some foods to help stave them off.

5 Essential Foods to Combat Common Winter Ailments

Winter brings with it a delightful array of fruits, vegetables, and grains, from the beloved "Sarson ka Saag and Makke ki Roti" to "Hare Matar ke Paranthe" and the comforting "Gajar ka Halwa." However, along with these culinary delights, the change in season also brings various health-related issues, prompting us to take steps to keep ourselves warm and healthy.

During the winter months, as we tend to spend more time indoors, our vitamin D levels can drop, making it crucial to bolster our immune systems. Selecting winter superfoods carefully and incorporating them into our diets in the form of breads, soups, and salads is essential. Consumed during this time, these foods retain more of their natural flavor and freshness. Compared to produce available year-round, fruits and vegetables allowed to ripen naturally boast a higher concentration of nutrients and antioxidants.

To shed more light on the matter, the OnlyMyHealth editorial team reached out to Smita Ramkumar Uppara, INFS Certified Fitness Coach, to glean insights into the foods that can help prevent common winter illnesses.

Winter Superfoods 

These superfoods play a crucial role in helping us ward off health issues during the colder months of the year.

1. Amla


A rich source of Vitamin C, which acts as an antioxidant within the body, aiding in digestion and benefiting kidney function. Furthermore, it's believed to serve as a natural blood purifier and is excellent for weight management.

2. Bajra

A complex carbohydrate paired with fiber, it promotes a prolonged feeling of fullness compared to other carbohydrate types, aiding weight management efforts by preventing overeating. Rich in minerals and vitamins, it serves as a gluten-free carbohydrate source that helps ward off chronic illnesses. During colder months, it provides warmth and is packed with magnesium, potassium, and various vitamins and minerals, potentially reducing the risk of heart attacks or strokes.

3. Spinach

This green vegetable is a nutrient powerhouse, abundant in mineral iron and vitamins A, K, and C. It promotes bone health, regulates blood pressure, and supports the production of hemoglobin. With minimal calories, it's essential to include this vegetable in your daily diet.

4. Cruciferous Vegetables

Cruciferous Vegetables

Cruciferous vegetables like cabbage and cauliflower boast anti-inflammatory and antioxidant properties. Regular consumption aids in lowering LDL cholesterol levels, often referred to as "bad" cholesterol. Rich in fiber, these vegetables promote prolonged satiety. They are low in calories yet high in vitamins, including folate, potassium, magnesium, vitamin A, and vitamin K.

5. Green Peas

These superfoods, such as green peas, are packed with essential nutrients like Vitamins E and C. Their high fiber content makes them a priority for those aiming to shed a few inches. Peas are also a rich source of omega-3 fatty acids, which support a healthy cardiovascular system. Be sure to include some of the winter superfoods mentioned above in your diet to fend off seasonal ailments and maintain good health.