Add These Nutrients To Your Diet For Better Immunity This Winter

Adding specific nutrients to your diet can significantly boost immunity during winter, helping your body fend off seasonal illnesses like colds and flu. As the temperature drops, our immune system may need extra support to counteract pathogens that thrive in colder months. Essential nutrients strengthen the immune system by enhancing the production of immune cells, supporting mucous membranes, and reducing inflammation. Adding nutrient-rich foods to your winter diet not only fortifies your body's defences but also helps maintain overall health and energy levels, which can otherwise dip during the colder season. Keep reading as we share a list of nutrients you must add to your diet this winter for better immunity.

9 Nutrients to add to your diet for better immunity this winter

1. Vitamin C

Known for its powerful antioxidant properties, vitamin C boosts immune cell production and function, helping the body combat infections. Citrus fruits, bell peppers, and strawberries are excellent sources. Including vitamin C-rich foods daily can help reduce the severity and duration of colds.

2. Vitamin D

With limited sunlight exposure in winter, vitamin D levels can drop, which weakens immunity. Vitamin D supports immune cell function and helps modulate immune responses. Foods like fortified dairy products, fatty fish, and mushrooms are good sources, or consider a supplement if needed.

3. Zinc

Essential for immune cell development and communication, zinc helps the body respond effectively to infections. It also has antioxidant properties that protect cells from damage. Zinc-rich foods include nuts, seeds, beans, and whole grains. Adding these to your diet can support immune resilience.

4. Vitamin A

This vitamin is critical for maintaining healthy mucous membranes in the respiratory tract, acting as the body's first line of defence against pathogens. Foods like carrots, sweet potatoes, and dark leafy greens are high in beta-carotene, which the body converts to vitamin A.

5. Vitamin E

An antioxidant that helps immune cells perform effectively, vitamin E protects cells from damage and enhances the body's response to infections. Good sources include nuts, seeds, and spinach. Consuming vitamin E can support a stronger, more responsive immune system.

6. Iron

Essential for oxygen transport in the blood, iron supports the growth and activity of immune cells. An iron deficiency can weaken immunity. Meat, lentils, and leafy greens are excellent iron sources. Including iron-rich foods helps maintain energy levels and immune function.

7. Omega-3 fatty acids

Found in fatty fish, flaxseeds, and walnuts, omega-3 fatty acids help reduce inflammation and strengthen immune response. They also support cellular health, making the body better equipped to fight off infections and promoting faster recovery.

8. B Vitamins

B vitamins, especially B6, B12, and folate, support immune function by aiding in the production of infection-fighting white blood cells. They're found in foods like whole grains, legumes, eggs, and poultry. Adequate B vitamins are essential for immune resilience during winter.

9. Probiotics

Probiotics, found in yogurt, kefir, and fermented foods, help maintain a healthy gut microbiome, which is closely tied to immune health. A balanced gut supports immune responses and decreases susceptibility to infections, making probiotic-rich foods ideal for winter immunity.

Adding these nutrients to your diet helps provide a robust foundation for your immune system to function optimally, allowing you to better navigate winter's challenges while staying healthy and resilient.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.