10 Indian immunity-boosting foods that you must have in winters to stay healthy

You might have noticed that with the drop in temperature, all your health concerns just flare up. The arthritis pain, cold, flu, dry skin, rise in thyroid hormones, all the illnesses which might not have bothered you so much all through the year suddenly start troubling you. That's because exposure to cold and harsh temperature suppresses our immune system, making us more vulnerable. Two of the greatest challenges of winters is to keep oneself warm and prevent illnesses. A simple way to attain these objectives is including more healthy and immunity-boosting foods in your diet.

Having a strong immune system is important in all the seasons, especially in winters. The body's natural defence system actually works like a shield against the pathogens and prevents all kinds of infections. When your body comes in contact with bacteria and virus, it triggers an immune response, which in turn releases antibodies to terminate the foreign pathogens. Having healthy and nutritious food boosts your immunity, keeps you warm and prevents dryness of the skin. Here are 10 Indian foods that you must have in winters to stay healthy.

It is a common misconception that ghee or clarified butter is fattening. In fact, it is one of the healthiest Indian foods and should be a part of your daily diet. This common Indian food item is packed with the benefits of vitamin A, K, E, Omega-3 and Omega 9 essential fatty acids. It is also a source of healthy fat and butyrate. Pure ghee made of cow milk generates heat and energy in the body that helps keep you warm. In addition, it can keep your digestive system, gut, skin and hair healthy. Add a tablespoon of ghee in your rice or chapati to reap its amazing health benefits.

Amla is a winter superfood loaded with the benefits of healthy nutrients and vitamins. The tiny green fruits harvested in the winter months are the richest source of vitamin C, a nutrient known to boost immunity. It contains about 20 times more vitamin C than oranges and hence is one of the healthiest foods. Amla helps to cleanse the colon, removes excess toxins from the body and is known to be effective against dandruff and other skincare issues. There are different products of amlas available in the market like candies, juice, pickle, you can have whatever you like. To gain maximum nutrients from this fruit have one raw amla, every morning on an empty stomach.

In winters we are more likely to indulge in unhealthy and fattening food items. These foods only satisfy your emotions. You do not get any healthy nutrients from them. To make your winter diet more healthy consider adding whole grains like maize, bajra, pearl millet. Whole-grains are rich in starch, fiber, protein and iron. They give a boost to your immune system, make your skin healthy, help you lose weight, promote satiety and increase the level of good cholesterol in the body.

Winter diet is incomplete without jaggery and products made of jaggery. Commonly known as gur in Hindi, this healthier alternative of sugar helps to produce heat in the body. It is also packed with nutrients like iron, magnesium and potassium. These nutrients and vitamins help to dilate blood vessels and produce warmth in the body and cleanse your lungs. Replace your regular sugar with jaggery in winters to give a boost to your immunity. You can also eat peanut and jaggery chikki to increase the intake of this food item in your diet.

Winter is incomplete without its sweet delicacies like panjari and ladoos. Apart from satisfying your sweet tooth, these winter delicacies boost your immunity, prevent cold and flu and make your skin smooth and supple. Made with ghee, wheat flour, nuts and seeds, panjiri helps to generate heat in the body. You can also have peanut chikki or ladoos made with goond and Alvi seeds. All these special winter sweets help to brave the cold weather.

Cold winter evening and a cup of spiced tea, there is nothing better than that. The next time you make tea for yourself add some spices in it. Fennel seeds, cardamon, black pepper and cinnamon are some common spices that you can use to prepare your healthy spiced tea. You can also have tulsi tea and a combination of jaggery and ginger to fight the cold weather.

To boost immunity in the winters there is nothing better than chyawanprash. Made with different kinds of Ayurvedic herbs and roots, chyawanprash is a treasured Indian immunity-boosting food item. But for better results, mix 1 tablespoon chyawanprash in a cup of warm water and have it 2-3 times a day. This will cleanse your respiratory system, build immunity and reduce mucus buildup in the lungs.

Turmeric root and green garlic are commonly available in winters and you must include them in your diet. Both the roots are known for their anti-inflammatory and antioxidant properties. They prevent the body from the damage caused by free radicals and keep chronic diseases at bay. Make pickle of turmeric and garlic root by adding some salt and ghee or chop them and them in your food.

Tulsi or holy basil has numerous health benefits, which is vouched by Ayurveda as well as science. The green leaves found in every Indian household acts as a respiratory system rejuvenating herbs. Its immunomodulatory, antitussive and expectorant properties boost immunity and keep your lungs clean. You can chew some tulsi leaves every morning before your breakfast or make tulsi tea with ginger. Both are equally beneficial.

End your hectic day with a warm glass of turmeric milk or Golden Milk. Milk is packed with nutrients like calcium, protein and vitamin B12 and, while turmeric is known for its anti-inflammatory and anti-oxidative properties. Together that can help you fight different winter-related health issues. Add a pinch of turmeric and 1 tablespoon of jaggery in a glass of warm milk and drink it before going to bed to stay at the pink of your health this season.