Add these 5 foods to your diet to strengthen immunity for winter

An age old saying goes: ‘You are what you eat’ and so, when it comes to maintaining your health and wellbeing in these unprecedented times, it all depends on your eating habits and lifestyle. Considering that health and fitness is the number one priority today, some simple yet essential steps are important to remain healthy in the long run.

While activities like exercising, yoga and meditation are a must to build a strong immunity. Apart from that healthy eating and eating foods that boost immunity as equally essential for a healthy body and mind. This also helps you stick to the path of health and fitness. Thus, one can easily find out what kind of foods and fluids help in achieving those fitness and immunity goals and take small but daily measures to stay at the top of their health game. If you are wondering about boosting your immunity to stay at the peak of your health, read on to find out about five such foods which are the holy grail for building immunity naturally.

Pure Honey
Used in multiple home remedies that are passed on from one generation to another, honey is the most widely used food ingredient. Also known as the liquid gold, many people prefer the taste of honey over sugar as it not only tastes great but also helps in boosting immunity. It is rich in antioxidants, great alternative for sugar and an immunity booster. Honey has various types which are easily available in the market, but the catch is that one must be careful before choosing their brand of honey since there are cases of honey adulteration too. Thus, before choosing a honey brand, always make sure to check for its purity by looking for an NMR tested label as it suggests that the honey is treated with Nuclear Magnetic Resonance technology which guarantees 100% purity since it goes through multiple quality checks along with filtration stages to remove any kind of impurities – resulting in 100% pure honey.


While Moringa is known as the drumstick tree, it surely classifies itself as an excellent superfood. When the leaves of the Moringa oleifera are dried into a powder, it provides a range of nutritional benefits. From boosting immunity, reducing inflammation to providing antimicrobial effects, moringa is a clear winner. The powder from the Moringa leaves is also help in improving heart health, controlling the levels of blood cholesterol, blood pressure and prevention of formation of plaques in the arteries. If you choose to add daily supplements of Moringa leaves, it can result in the reversal of formation of fatty liver and thus in turn reduce visceral fat. 100 g of Moringa leaves has 314 mg of calcium which is a known ingredient to strengthen bones. One of the best ways to consume Moringa is also through green tea which provides a great amount of nutrition as well as an added flavour to your taste buds.

Dry fruits

Dry fruits are packed with natural sugars that provides great energy and help elevate moods. Dehydrated fruits like anjeer, dates, apricot, raisins, etc. have various benefits. Figs/anjeer contain high fibre content which helps in maintaining a healthy digestive system by preventing constipation while apricots provide a rich source of potassium which aids nerve signaling, muscle contractions and fluid balance along with preventing high blood pressure and even strokes. Sweet, dry raisins, rich in fibre, help aid the digestion by softening and increasing the weight and size of stools and preventing constipation. Thus, consuming dry fruits can end up in not only boosting your immunity but also aiding digestion, regulating blood pressure and elevating mood!

Cold Pressed Virgin Coconut Oil

Virgin coconut oil, just like honey has been a staple in many Indian households and rightly so. It is one of those superfoods that is not only known for aiding weight management and boosting energy but for its immunity boosting properties. The important components present in Coconut Oil like lauric acid, caprylic acid and capric acid along with monolaurin acts as an antiviral agent in the body. Apart from using it for cooking, it can also be used for baking vegan desserts, salad dressings or sautéing basic vegetables. It is recommended to consume 2 teaspoons of virgin coconut oil every day for an energetic start to the day.


Oats are not only an ideal option for breakfast, they can also make for a light satiating dinner due to the high amount of carbohydrate, fibre, and vitamin B that provide energy. One should always opt for rolled or steel cut oats that contain high level of antioxidants called avenanthramides which lowers blood pressure by increasing the production of nitric oxide, improving blood flow and lowering inflammation in the body. They also contain a soluble fibre called beta-glucan which help reduce blood sugar and cholesterol along with improving insulin response, weight loss and constipation. It also acts as a great source of magnesium which is the key to enzyme function and energy production.

Therefore, worry no more! Go ahead and opt for these delicious yet super healthy & immunity boosting foods that will not only help you stay in shape and improve overall health, but also keep illnesses away.

By- Sheryl Salis, Registered Dietician and Certified Diabetes Expert

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