7 foods that warm the internal organs and replenish energy, boosting immunity during the cold season.

SKĐS - As temperatures drop, weakening the immune system and increasing the risk of colds, choosing the right winter foods can help strengthen the body's natural defenses and support it in fighting off pathogens.

1. Why is nutrition especially important in winter?

When the weather turns cold, the body faces two challenges simultaneously: Low temperatures can reduce the effectiveness of the immune system, while dry air and increased indoor time make it easier for viruses and bacteria to spread. This is also when many people are more susceptible to colds, coughs, sore throats, or prolonged fatigue.

In this context, nutrition plays a crucial role as a "shield." Foods rich in vitamins, minerals, and antioxidants not only help boost immune cell activity but also support warmth and energy balance. A well-planned "winter diet" provides delicious meals while proactively strengthening the body's resistance.

2. Foods to eat in winter to boost immunity

Here are 7 foods that help boost immunity during the cold season, all of which can be easily found in every family's kitchen.

2.1. Citrus fruits and other fruits rich in vitamin C

According to information posted on the Toi website, fruits such as oranges, lemons, guavas, and amla (Indian gooseberry) are rich natural sources of vitamin C – a key nutrient that helps strengthen the immune system.

Vitamin C acts as a powerful antioxidant, supporting the body's production and enhancing the activity of white blood cells, which are the "front line" against viruses and bacteria that cause disease. Regularly supplementing with vitamin C during the winter months can help reduce the risk of respiratory infections.

Use:

• Drink a glass of warm water with lemon in the morning.
• Add fresh oranges or guavas to your breakfast, salad, or fruit bowl.
• Amla can be consumed fresh, as juice on an empty stomach, or made into candy for occasional enjoyment.

Fruits rich in vitamin C help boost immunity.

2.2. Leafy green vegetables and winter vegetables

Spinach, mustard greens, fenugreek, and many other leafy green vegetables are rich sources of nutrients during the cold season. These vegetables are high in vitamins A, C, and K, folate, iron, fiber, and antioxidants. They support the production of immune cells, protect cells from damage, and maintain a healthy gut microbiome—a crucial factor in immune strength.

How to use:

• Quickly stir-fry vegetables with oil and simple seasonings.
• Add it to soups, lentils, curries, or salads.
• Use it as a filling for paratha pie or incorporate it into seasonal dishes for a change of pace.

2.3. Vegetables rich in beta-carotene

Sweet potatoes, carrots, beets, and several other winter vegetables are natural sources of beta-carotene—a precursor to vitamin A. Vitamin A helps strengthen mucous membranes and skin, acting as the body's first line of defense against disease-causing microorganisms. Vegetables rich in beta-carotene also contain plenty of fiber, potassium, and antioxidants, which both boost immunity and help keep the body warm.

How to supplement:

• Roast sweet potatoes, carrots, or beets as a side dish.
• Prepare carrot and sweet potato soup or mixed vegetable curry.
• Add it to stews and warm soups for a winter dinner.

2.4. Nuts, seeds, and healthy fats

Almonds, walnuts, flax seeds, sunflower seeds… are nutritious choices rich in energy and micronutrients. According to analysis from the U.S. National Institutes of Health (NIH), nuts and seeds contain many nutrients that act as immune regulators, which can help reduce the severity of viral infections. Their vitamin E, zinc, selenium, and healthy fats help protect cells and support optimal immune system function.

Directions: Eat a small handful as a snack daily; sprinkle on porridge, salad, yogurt, or add to breakfast; add the seeds to roti or chapati.

2.5. Warming spices and anti-inflammatory herbs such as ginger, garlic, and turmeric.

Ginger, garlic, and turmeric—familiar winter spices—not only enhance flavor but also provide powerful immune support.

• Ginger: Antioxidant, anti-inflammatory, good for digestion and the immune system.
• Garlic: Antibacterial, helps the body fight viruses.
• Turmeric: Contains curcumin, which helps regulate the immune response and reduce inflammation.

Combination method:

• Add lentil dishes, soups, sabzi, stir-fries, or curries.
• Brew ginger-turmeric tea or drink turmeric milk (haldi milk) in the evening.
• Use turmeric powder, garlic powder, or ginger powder in winter dishes.

2.6. Fermented milk and probiotic-rich foods

Plain yogurt is an important source of probiotics that help maintain a healthy gut microbiome. Approximately 70% of the immune system is located in the gut. Probiotics from fermented foods help balance the microbiome, strengthen the body's ability to fight off pathogens, and reduce the risk of seasonal infections.

How to use:

• Served as an accompaniment to main meals.
• Serve with fruits, nuts, or add to smoothies.
• Prioritize plain or low-sugar yogurt to maximize beneficial bacteria.

Fermented milk helps boost immunity.

2.7. Seasonal squash and winter produce

Pumpkins, butternut squash, and other winter squash varieties are essential nutritious foods during the winter months. They are rich in vitamins A and C, fiber, minerals, and antioxidants. They help boost immunity, aid digestion, and provide natural warmth to the body.

Preparation method:

• Roasted squash with spices makes an easy-to-prepare side dish.
• Add squash to soups, stews, or curries to enhance their natural sweetness and nutritional value.
• Use sliced ​​squash for warm, comforting winter dishes.

Cold weather can weaken the immune system, but you can proactively protect your health with everyday kitchen choices. From vitamin C-rich fruits, leafy green vegetables, nuts, warming spices, to fermented foods and winter squash — all contribute to a natural immune barrier.

A balanced, seasonal diet, combined with adequate rest and gentle exercise, is a simple yet effective strategy for staying healthy throughout the cold season.

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Source: https://suckhoedoisong.vn/7-thuc-pham-am-tang-bo-khi-tang-cuong-mien-dich-trong-mua-lanh-16925120621421723.htm