Nutritionist Shares 7 Best Vitamin Rich Foods To Boost Immunity This Winter

With the fall in temperature and rise in infections, winter is the time when our immune system needs utmost support. While supplements help, experts caution that building strong immunity begins with our daily diet. In an exclusive interaction with the editorial team of Onlymyhealth, our expert shared everything you need to consume to boost your immune system for a ailments-free winter. 

Best Vitamin Rich Foods To Boost Immunity In Winter

According to Pooja, Nutritionist, Fortis Hospital, Cunningham Road, Bengaluru, here are top seven vitamin-rich foods that naturally strengthen the body's defences and keep seasonal illnesses at bay:

1. Citrus Fruits (Vitamin C)

Oranges, lemons, kinnow, grapefruit, and amla are winter staples packed with vitamin C. Vitamin C is a nutrient known to boost White Blood Cell (WBCs) activity. According to Pooja, vitamin C not only strengthens immunity but also reduces the duration and severity of common colds-a frequent winter complaint.

Pooja further suggested to have amla, as it is especially rich in vitamin C and can be taken as juice, murabba, or raw with honey. Including citrus fruits in your morning diet facilitates the absorption of other vitamins better, contributing towards a resilient disposition.

Also Read: What Is the Number 1 Supplement You Need After Age 40?

2. Carrots & Sweet Potatoes (Vitamin A)

Vitamin A is essential for maintaining healthy mucosal barriers, whic is the body’s first line of defence against pathogens entering through the nose and throat. Carrots and sweet potatoes, rich in beta-carotene, help the respiratory tract stay strong and resilient against winter infections.

Whether eaten raw in salads, blended into soups, or roasted, these colourful vegetables offer warmth, fibre, and immune-boosting power.

3. Nuts & Seeds (Vitamin E)

Winter can precipitate dryness and oxidative stress, which can weaken immunity. Vitamin E is a strong antioxidant found in almonds, sunflower seeds, flaxseeds, walnuts, and chia seeds.

Pooja explained, vitamin E protects cells from damage, helps you heal, and bolsters your body's defenses to infections. Even a small handful of nuts or a tablespoon of seeds sprinkled over meals can deliver significant benefits.

4. Spinach and Green Leafy Vegetables (Vitamins A, C, and K)

Leafy greens like spinach, methi, sarson, and others are the winter superfoods that come packed with vitamins A, C, and K. These vegetables help improve iron absorption, facilitate the formation of immune cells, and help with better oxygen supply all over the body.

Adding greens to soups, curries, smoothies, or dals will help you achieve your daily vitamin requirements while maintaining stable energy levels during the cold months.

Also Read: 7 Reasons You Should Add Dill To Your Salads Everyday

5. Eggs (Vitamin D and B12)

Vitamin D deficiency commonly occurs in winter due to shorter days and less sunlight. Eggs are a natural dietary source of vitamin D, along with B12, which plays a significant role in maintaining immunity and overall metabolic health.

Pooja said, “In winters, one should take eggs regularly for better immunity regulation, increased muscle strength, and sustained energy levels throughout the day.”

6. Yogurt and Fermented Foods (Vitamin B Complex + Probiotics)

A strong immune system begins in the gut, where good bacteria form the foundation of your body's defence mechanisms. Yoghurt, chaas, kefir, idli, dosa batter, and other fermented foods are rich in B vitamins and probiotics, which help reduce inflammation and strengthen gut immunity.

Consuming a serving of fermented food daily will enhance digestion and improve your body's natural ability to defend against infections.

7. Fatty Fish (Vitamin D & Omega-3)

Infections tend to rise during winters due to increased inflammation and lowered immunity. Fatty fish like salmon, mackerel, and sardines are a rich source of both vitamin D and omega-3 fatty acids, as are some Indian varieties like rohu. Both these nutrients are known to have roles in the modulation of immune cell function, reduction of inflammation, and lowering the risk for infections.

If you don't eat fish, plant-based omega-3 sources like flaxseeds and walnuts can provide some support, though fish is the most bioavailable source.

Bottomline

This winter, do not just depend on medicines or supplements; strengthen your immunity through everyday food choices. Addition of vitamin-rich fruits, vegetables, proteins, and fermented foods will help the body combat seasonal infections with more ease.

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