Amla to til laddoos: Doctor shares best foods to eat to avoid infections this winter

As winter sets in, the body works harder to maintain its core temperature. This added metabolic demand can temporarily strain the immune system, making us more vulnerable to common infections like cold, cough and seasonal flu.

What we eat plays a crucial role in keeping our energy stable and building our natural defences. A winter-focused diet that is rich in seasonal produce, warming spices and nutrient-dense foods can help the body fight infections more effectively.

Begin your day with warm water and vitamin C–rich fruits

In an interview with the Times of India, Dr Prakhar Garg, Senior Consultant - Internal Medicine at Yatharth Super Speciality Hospital in Noida, advised starting the morning with warm lemon water or warm water with a piece of jaggery. “Vitamin C helps to boost immunity and keeps our throat clear. Seasonal fruits like amla (Indian gooseberry), oranges, guava and sweet lime are good sources of Vitamin C. Amla is one of the strongest natural immunity booster,” he said.

A 2021 review in Frontiers in Immunology found that Vitamin C enhances immune cell activity and may reduce vulnerability to respiratory infections.

Prioritise protein in every meal

“Take protein in every meal as it strengthens the immune system,” Dr Garg emphasised. “Eggs, paneer, curd, dal, sprouts and chicken are great options. In winter season digestion is generally stronger so the body can handle slightly richer foods.”

A 2018 paper in the Journal of Obesity & Metabolic Syndrome showed that inadequate protein intake weakens T-cell function, reducing the body’s ability to fight infections.

Add healthy fats for warmth and energy

Til and jaggery-based snacks are traditional winter staples for good reason. “One can take healthy fats like ghee, groundnuts, sesame seeds (til), walnuts and almonds. These foods give warmth, reduce stiffness in joints and keep skin healthy. Snacks made up of til and jaggery are great winter foods and good for the body,” explained Dr Garg.

Use herbs and spices to support immunity

A 2022 study in Phytotherapy Research found that curcumin, the active compound in turmeric, significantly reduces inflammatory markers, supporting immune resilience. Hence, a cup of haldi milk or ginger–tulsi tea in the evening can be soothing and protective, according to Dr Garg.

He revealed, “Herbs and spices like ginger, turmeric, black pepper, garlic and tulsi help reduce inflammation and improve digestion and prevent throat infections.”

Stay hydrated, even when you don’t feel thirsty

Hydration dips in winter because thirst reduces. “For overall immunity stay hydrated. In winter season we often forget to drink water. Warm soups and herbal teas are good ways to stay hydrated,” Dr Garg recommended. Fluids help maintain circulation and support the body’s infection-fighting pathways.

Bottom line

“A balanced plate of seasonal fruits, vegetables, whole grains, protein and healthy fats along with 30 minutes of activity daily can help us stay healthy and infection-free throughout the winter,” said Dr Garg.

A winter diet that combines seasonal produce, warming herbs, quality protein and natural fats can help strengthen your immunity naturally during the cold months. Combined it with at least 30 minutes of daily physical activity and these habits can significantly enhance immunity, improve energy levels and help you stay infection-free throughout the season.

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.