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A healthy lifestyle is pivotal to fitness and wellbeing, and now more than ever, it is imperative to take care of our health during winter. According to various health experts, people are generally more prone to developing a virus or illness during the winter season. Given the new infections our immune systems are regularly being exposed to such as the COVID-19 outbreak, it’s important to develop a holistic approach to strengthen the system.


When we think of antibiotics, we automatically think of popping pills. But do you recall your grandma making medications to treat winter colds and flu with natural kitchen ingredients? Common foods have the ability to not only provide relief when an infection occurs, but also aids in avoiding recurrent bouts by strengthening the immune system. These are ‘natural’ antibiotics, not manufactured in a laboratory, and you don’t have to buy them from a pharmacyas they are widely available.

Synthetic antibiotics include a variety of side effects, including stomach discomfort, vomiting, nausea, diarrhea, and allergies. These side effects might range from moderate to severe, depending on the individual. On the other hand, there are no negative side effects to using natural antibiotics. So, we reached out to Anam Golandaz, Clinical Dietician at Masina Hospital in Mumbai, and asked her to suggest some winter superfoods that not only taste amazing but also help to prevent seasonal health problems. Read on to know all that she shared!

Cruciferous Vegetables

Cruciferous vegetables such as broccoli and cauliflower are high in fiber, vitamins, minerals, and antioxidants, which help us stay healthy during the winter. They’re also high in water-soluble vitamins, which help the body’s immunological system. They’re also a good source of dietary fiber, which is important for blood sugar regulation, digestion, and heart health.

Nuts & Seeds

If you think that consuming nuts and seeds would make you gain weight, think again. These superfoods may be small in size, but they’re nutritional powerhouses. When the winter chill comes in and sitting next to the heater isn’t enough to keep you warm, these foods will save the day. They are high in monounsaturated and polyunsaturated fats, which are good for you. They’re also a good source of fiber and protein. As a result, when our bodies break down these meals for energy, the thermogenesis (heat production) process begins. Attempt to include a few nuts in your diet on a regular basis. You can also include seeds, such as pumpkin seeds or flax seeds, in your smoothies.


Root Vegetables

During the colder months, root vegetables take center stage and make their way into the menus of health-conscious people. Sweet potatoes, radish, beets, yams, turnips, and carrots are vegetables high in beta carotene, fiber, potassium, manganese, as well as vitamin B and antioxidants.


Ghee made from A2 cow’s milk is one of the most easily absorbed fats. When consumed in moderation, it stimulates the immune system and hair strands, provides healthy fat Omega-3, strengthens the heart muscles, and aids digestion. It also produces quick heat and energy to keep you warm in the winter. It tastes amazing when added to roti, rice or khichdi.

Green Garlic

Hara lehsun as it’s called in Hindi, is a winter treat. Allicin, which is the primary element in green garlic is extremely beneficial. It acts as a powerful antioxidant, boosting our immune system and protecting us from common illnesses such as cough and colds, as well as chronic diseases such as cancer and cardiovascular disease. It can easily be incorporated into our meals or consumed on its own. Green garlic is used to make chutney or used as a salad garnish.



Amla consumption in the winter can provide numerous benefits, as consuming seasonal fruits is the easiest method to avoid infections and illnesses. Nothing beats the ordinary Indian gooseberry, which is packed with immunity-boosting ascorbic acid, which keeps diseases at bay. Winter is a very difficult period for our bodies; therefore the vitamin content of amla can help you fight colds and viruses more efficiently. You can use it to make chutneys, murabba, pickles, candies, juice, or simply eat it plain with a sprinkle of black pepper powder.

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