9 Foods to Boost Your Immune System in Winter

With winter days fast approaching, we are all starting to gear up for the changes. Apart from wearing thick clothes, there is another thing that demands our attention: our immunity. So, we need foods that boost our immunity.

To maintain a strong immune system, we need a holistic diet. In this blog, we will discuss nine foods to boost immune system in winter. Get insights into locally available foods that can help you not only survive but thrive during the winter.

Join us as we dive into the list of 9 foods that boost your immunity. So, sit back with a hot cup of chai and keep reading.

Table of Content

● 9 Winter Foods to Boost Immune System in Winter

● FAQs: 9 Winter Foods to Boost Immune System in Winter

● Conclusion

9 Winter Foods to Boost Immune System in Winter

1. Turmeric

During the winter, colds and fevers can lead to chronic inflammation. It is painful and makes carrying out daily tasks a hassle. But, thankfully, there is an organic and natural solution to this. That is turmeric.

Yes, the spice that you can always find in any Indian kitchen does more than add flavour and colour to your foods. The benefits of turmeric include potent anti-inflammatory properties.

Avail the best turmeric quality and produce from the Two Brothers Organic Farms- Lakadong Turmeric Powder and Salem Haldi.

Persistent inflammation stands as the primary cause of most diseases, and the most convenient and effective way to address this issue is found right in our kitchens.

Amongst all foods to boost the immune system in winter, turmeric offers you a lot of antioxidants. The main factor that makes turmeric a potent herb is Curcumin.

Rich in this chemical compound, turmeric offers numerous benefits. Curcumin aids in reducing inflammation, combating infections, and preventing diseases. In addition, curcumin suppresses many molecules known to trigger inflammation.

Moving further in our “9 foods to boost immune system” list- we will take a look at a tree. The benefits of this tree are present in ancient texts. We are talking about amla. Find out how amla boosts your immunity below.

2. Amla

Remember those tangy achar your grandmother would make during the winters? She would take the fruits and dry them on the terrace under the Sun. What if you could relive that nostalgia of eating 100% organic amla pickles again? You can, with Two Brothers Organic Farms Spicy Amla Pickle and Amla Murrbba.

Amla, or Indian gooseberry, is a rich source of Vitamin C, making it one of the top foods to boost the immune system in winter. Add the Amlaprash from Two Brothers Organic Farms to your winter diet. Amla boasts the most concentrated antioxidants on the planet.   

Antioxidants, including Vitamin C and even Vitamin B, play a crucial role in maintaining your health. This is because they:

  • Shield you from oxidative stress.
  • Aid in bolstering your immune system.
  • Combat signs of visual aging, such as skin damage and hair loss.
  • Guard against diseases like cancer, heart disease, and stroke.

If you’re looking to detoxify your body, consider starting your day with amla juice. Amla “cleanses” your body due to its high antioxidant content, predominantly vitamin C. Antioxidants help neutralise harmful free radicals and support liver function, a key organ in detoxification.

However, amla is not the only food rich in vitamin C that you can add to your diet. Think about which is the richest and most easily available source of vitamin C in the winter. Citrus Fruits. Let’s see how they boost your immunity.

3. Citrus Fruits

Seasonal foods, like citrus fruits, are rich in vitamins and minerals. Your body needs these minerals and vitamins to adapt to the changing weather. Citrus fruits, as one of the foods to boost the immune system in winter, offer a rich vitamin C dose. So, let’s see its importance.

Vitamin C in citrus fruits is a water-soluble nutrient. It means your body can easily absorb it. It acts as an antioxidant that can neutralise unstable free radicals in your body. In doing so, it prevents irreversible cell damage. It makes the chemical processes in our body more streamlined to boost our immune health.

Other than their high antioxidant content, citrus fruits also help to build collagen, an essential protein for your body. Collagen is responsible for maintaining the elasticity of your skin and joints and, thus, your youthfulness.

Eating foods to boost the immune system in winter like citrus fruits rich in vitamin C, reduces the risk of cartilage loss in people with osteoarthritis. Vitamin C, as an antioxidant, also helps to widen your blood vessels, preventing blood clots. This can help protect you from hypertension and heart disease.

Apart from these options, you also need foods to satisfy your sweet tooth. Let go of the unhealthy sugars that negatively affect your health. So, what natural sweetening option can you choose? Jaggery has the answer for you. Keep reading to learn about a delicious way to strengthen your body’s defense mechanisms.

4. Jaggery

Jaggery is a type of cane sugar that serves as a wholesome replacement for white sugar. This is one of those foods to boost the immune system in winter that boasts a high iron and folate content, aiding in the prevention of anemia and enhancing immunity.

Additionally, this natural sweetener is abundant in antioxidants, which combat stress. It also helps us to combat common colds and coughs effectively during the winter season. Not only does our Sugarcane Jaggery satisfy our taste buds, but it also warms our bodies in colder weather, thanks to nutrients like magnesium and potassium.

Jaggery, like our Date Palm Jaggery (Solid), offers significant benefits for those with weakened immune systems, shielding them from persistent cold and flu-like symptoms.

In addition to jaggery, another condiment on our list of foods to boost the immune system during the winter season is ghee. It enriches the taste of our regular foods and provides significant support to our immune system.

5. Ghee

Winter means delicious, warm meals. Hot chapatis and rice are served right from the stove onto your plate. It warms your body and satisfies your hunger. So, why not make it more nutritious by adding foods to boost the immune system in winter, like Ghee?

Fever, cold, and cough are common in this season. If you can’t handle the cold, try using desi ghee, a type of clarified butter. According to Ayurveda, you can use a natural remedy called Nyasa. It involves putting a few warm drops of pure desi ghee in your nostrils. Try our Brahmi Ghee A2 Cultured!

Desi ghee is one of the best foods to boost the immune system in winter. Essential nutrients like vitamin A, vitamin D, vitamin E, and vitamin K, boost our immune system.

Vitamin K is especially good for our bones. It makes them strong and increases bone density. These vitamins also support the health of our heart, stomach, and kidneys. They play an important role in keeping our brain cells healthy, too.

Add a rich taste to your daily food with the Two Brothers Organic Farms Ghee Collection. Consuming ghee every day can greatly improve your immunity. Along with ghee, add Chyawanprash to your diet to boost your immunity. How does it help? Let’s find out.

6. Chyawanprash

Chyawanprash, an ancient Indian gem, has a rich history. It combines herbs like Amla, Ashwagandha, and Guduchi, known for their health benefits. It boosts hemoglobin, and white blood cell production and strengthens the endocrine system, which is essential for hormones.

Taking one teaspoon of the Two Brothers Chyawanprash twice daily for five months improves alertness, concentration, and academic performance. Key ingredients like dalchini, tejpatra, honey, and nagkesar purify the blood, enhancing kidney and liver function and metabolism.

Another good thing about Chyawanprash is that it is a great immune booster for kids! Children might not want to eat many vegetables or bitter medicines. They are also the first ones to be compromised in their immunity during winter. So, what options do parents have to boost their kids’ immunity if they do not eat vegetables?

The answer lies in Chyawanprash. Just a spoon will shield their immune system. If you are looking for options on how to boost your immune system through food, eat a healthy diet. Additionally, to make up for the missing nutrients in your diet, you can eat Chyawanprash daily.

7. Dates and Almonds

Dates are a common superfood in Indian households. You can eat them raw or with dessert. They are a rich source of essential minerals like calcium, magnesium, potassium, and iron, all contributing to your well-being.

Dried dates are one of the foods to boost the immune system in winter. They are rich in chemicals that aid in digestion, diabetes management, and cancer prevention. They also play a role in detoxification and reducing inflammation. Dates serve as a nutrient-dense energy source and are commonly found in protein bars.

Satisfy your cravings with Dates Almond Nutri-Bar.

Almonds are another winter superfood. Loaded with vital nutrients such as iron, potassium, calcium, and magnesium, they contribute to bone and skin health.

Besides boosting your immune system, almonds support good eyesight. Similarly, another unmissable food item that you must eat during the winter season is vegetables. Rich in iron and vitamins, vegetables are the pillars of a healthy immune system. Find out more about them below.

8. Vegetables

Winter is incomplete without green, leafy vegetables. The winter season means a huge yield of vegetables. You will find a variety of foods to boost your immune system in the vegetable market. For instance, spinach and mustard greens are high in antioxidants and immunity-boosting vitamin C.

Vegetables are really versatile. You can cook multiple recipes with it. From traditional to sautéed to juices and even fried foods, transform your favourite veggies into various forms!

Dark green vegetables are rich in essential nutrients: Vitamins A, C, E, and K, and folate. Sauté them in cold pressed Sunflower Oil or Black Mustard Oil from Two Brothers Organic Farms and enjoy!

With that, let’s discuss the last option for boosting our immunity in winter-whole grains. A staple that is part of the diet of every Indian- let’s see how whole grains boost your immunity.

9. Whole Grains

Foods like oats and whole wheat are good for your immune system because they provide important nutrients such as folate, magnesium, selenium, and iron. These whole grains control inflammation, which is a common response to compromised immunity. Whole grains are also effective for people dealing with obesity. Generally, such people have a weak immune system. Eating foods like whole grains to boost the immune system in winter, provides them with dual benefits- losing weight and boosting their immunity.

Whole grains provide essential nutrients like B vitamins, fibre, zinc, and iron. These nutrients prevent infections, boost immunity, and support healthy digestion. You can make fried rice, dal, vada, upma, gobi paratha, khakra, and more.

Try the foods to boost your immune system in winter from this Two Brothers Organic Farms-Whole Grains Collection!

FAQs:9 Foods to Boost Your Immune System in Winter

What other foods can I eat to boost the immune system in winter?

To boost your immunity, also eat ginger, garlic, yoghurt, honey, mushrooms, green tea, and lean protein sources such as chicken and fish.

Are there any specific dietary restrictions for immunity-boosting foods?

Turmeric, amla, citrus fruits, jaggery, ghee, and whole grains are generally safe to consume. However, individuals with allergies or specific health conditions should consult a healthcare professional for personalised dietary recommendations.

Are supplements a substitute for these natural immune-boosting foods?

Supplements can complement a balanced diet but are not a complete substitute for natural immune-boosting foods. Whole foods provide a wide range of nutrients and fiber that supplements may lack.

How soon can one expect to see the benefits of including these foods in their diet?

It takes some time to see the benefits. Visible results of each vary. Continue eating for a few months. You might notice results within a few weeks or months, depending on individual factors and consistency.

What are some potential allergic reactions or side effects I need to be aware of?

While generally safe, some people may experience allergic reactions or digestive discomfort from turmeric, citrus, and whole grains. Excess ghee and jaggery may lead to weight gain and increased cholesterol. Monitor your body’s response to these foods and also consult a doctor for a healthy diet chart.


As winter approaches, maintaining a strong immune system is essential. Now that you know the 9 foods to boost the immune system in winter, add them to your diet as soon as possible.

Always try foods that are 100% organic and safe with no added flavours or colours. With Two Brothers Organic Farms strengthen your body’s immunity. Stay warm, stay healthy, and enjoy the winter season!

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