These days, we are experiencing changes in the weather. Mornings and evenings have started to bring a slight chill. With this shift in weather, people often become more susceptible to illnesses. The changing seasons pose various health risks, affecting people of all ages, from children to adults and the elderly, causing colds, fever, sore throat, and cough problems. These are the days when we face uncertain temperatures and unpredictable weather conditions, which can weaken our immunity. Immunity is one of the body’s most crucial processes that helps protect us from diseases, especially during changing weather. To ward off common illnesses like cold and flu, it’s essential to consume immune-boosting foods.
A robust immune system is your defense against infections brought on by weather changes. The winter season is particularly favourable from this perspective. It brings a variety of immune-boosting foods like vegetables that can prove beneficial in enhancing your immunity. If you want to shield yourself from infections during the changing season and strengthen your immune system, start consuming these healthy winter vegetables.
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Immune-Boosting Foods: 7 Winter Vegetables You Must Consume For Good Immunity:
1. Spinach
Spinach is most commonly consumed during winter because it offers numerous health benefits. If you wish to bolster your immunity during this season, make leafy vegetables a regular part of your diet. Spinach is rich in vitamins A, B, C, E, K, zinc, magnesium, and substantial iron content. This means that it is helpful in improving your immunity, strengthening bones, and increasing your hemoglobin. You can include it in your immunity diet in an innovative way by making various tasty dishes like spinach saag, spinach paratha, or palak paneer.
2. Carrot
Carrots are a popular immune-boosting food that can be enjoyed both raw and cooked. They contain elements that naturally enhance your immunity, including Vitamin A, B, B2, B3, C, K, and beta-carotene. In addition to this, carrots are rich in antioxidants, making them an ideal choice for consumption during the winter season. You can use carrots in salads, pulao, and various vegetable dishes.
3. Broccoli
Broccoli is one of the best vegetable for boosting your immunity in winter. It’s packed with nutrients like Vitamin K, C, folate, and fiber, which can aid in strengthening your immunity and maintaining a healthy digestive system. You can incorporate broccoli into your diet by preparing it as paratha stuffing, adding it to salads, soups, or using it in roti.
4. Capsicum
Capsicum is a readily available vegetable in the market, coming in green, yellow, and red varieties. Did you know that capsicum is one of the best immune-boosting foods? It contains antioxidants, along with Vitamin C and anti-inflammatory properties. Being low in calories, it’s beneficial for weight management. Capsicum can be included in dishes like pulao, vegetable preparations, salads, or fried rice.
5. Beetroot
This vibrant red vegetable is often savoured during winter due to its high iron content and the presence of vitamins A, B6, and C. Beetroot consumption is particularly advantageous during the winter season because it not only aids in detoxifying the liver but also fortifies your immune system. It is rich in fiber, antioxidants, and vitamin C, all of which make it a great immune-boosting food. You can prepare beetroot juice, salad, or puree and incorporate it into roti dough.
6. Radish
Radish is a popular winter vegetable in many parts of northern India. White radish is rich in potassium, sodium, vitamin C, and magnesium. It has a low-calorie content and high water content, helping you stay hydrated during winter. The nutrients in radish can aid in fighting illnesses like the flu, making another immune-boosting food for your diet. Radish can be consumed raw or incorporated into dishes like paratha, salad, and pickle.
7. Cauliflower
Cauliflower is a beloved winter vegetable that can be prepared in various ways. Aside from its delicious taste, cauliflower is packed with nutrients. It’s rich in Vitamin C, which is essential for boosting your immunity. Additionally, it contains properties like calcium, protein, magnesium, and zinc. Therefore, including cauliflower and other immune-boosting foods in your diet during the winter season is a wise choice.
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If you were previously unaware of the benefits of these winter vegetables that are also immune-boosting foods we hope that now, armed with this knowledge, you will definitely incorporate them into your immunity diet. You can enjoy these green vegetables in various ways, such as in curries, soups, or salads. Some vegetables can even be consumed raw, but it’s essential to wash them thoroughly before consumption.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
