by wowmagazine

In winters, it is important to fuel our body with immunity boosting foods. The body has to do additional work of generate heat to keep warm during the cold months and it is also the time when our body becomes less efficient in fighting viruses and bacteria which is why we have higher chances of catching flus and respiratory infections. It is thus important to fuel your body with the right nutrients to protect it from a series of winter illnesses. A combination of some winter herbs and spices, citrus fruits and protein-rich foods can help shield from many diseases during the cold weather. Here’s a list of a few to get started:

Black pepper

Black pepper is a rich with many health benefits. It is also known as black gold as it not only adds flavour to the food but also acts as a preservative adding heat to the human body. Black pepper boosts the immune system by improving the white blood cells in the body. This pungent spice contains many compounds; one being piperine that protects the cells and also boosts digestive health.


Lemongrass is usually used in aromatherapy. But its herbal quality if used in food provides antioxidants, reduces cough, relieves sore throat and fever by preventing the growth of bacteria and yeast. It can be a delicious addition to most soups or can be brewed like tea.

Ginger and garlic

No Nepali kitchen can function without the combination of these two. Ginger and garlic not only enhance the flavours of the dish but also promote gut health with their anti-inflammatory and antioxidative properties. The antiviral and antimicrobial properties of ginger-garlic help promote a healthy immune response.

Citrus fruits

Citrus fruits are great to boost immunity loaded with vitamin C, fibre, antioxidants, minerals and enzymes. They help fight infections, promote better digestion and improve the skin texture. Not to forget, citrus fruits taste great.

Fish and poultry

These protein sources are also loaded with vitamin B, zinc and omega-3 fatty acids which help act as protective agents fighting infections maintaining a high metabolism. Chicken soup, boiled eggs and baked fish make for healthy, happy meals.

In addition, it is super important to stay well hydrated in the winters. From digestion to metabolism and skin health, adequate water helps in multiple ways. Sip warm water through the day and enjoy the benefits.

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