Immunity diet: Leading nutritionist recommends eating these winter foods to boost immunity and stay healthy

With the onset of winters, people suffer from cold and flu, many people also complain about eczema, dry skin, hair fall and arthritis during winters. This all happens due to cold winds and rise in the level of air pollution, which weaken our immune system, increasing the chances of falling sick. A simple way to maintain good health is to change your diet as per the season.

As per lifestyle and wellness coach Luke Coutinho, your summer diet should comprise more of cooling food, while winters season should be all about warming or heat-producing foods. Healthy winter foods can keep the body warm, help to boost immunity and prevent all kinds of skin and health-related issues. In an eight minutes video, posted on Instagram, Luke revealed some important foods that should be a part of your winter diet.

It is a common misconception that ghee makes you fat. Pure ghee made of cow milk generates instant heat and energy in the body that keeps you warm during winters. Ghee is a healthy fat, packed with the benefits of vitamin A, K, E, Omega-3 and Omega 9 essential fatty acids. Adding a tablespoon of ghee in your food during winters can keep your skin and hair healthy.

Amla, also known as Indian Gooseberry is loaded with vitamin C, a nutrient known to boost immunity. The small citrus fruit contains the highest amount of vitamin C among all fruits and vegetables. The small green winter fruit helps to cleanse the colon, removes excess toxins from the body and is known to be effective against dandruff and other skincare problems. Having one amla on an empty stomach in the morning in winters can help you sail through the harsh weather easily.

Peanut chikki is winter's special treat. A perfect sweet that not only protects you from falling sick but also curbs your craving for desserts. Peanut, sesame seeds and jaggery together make a perfect winter sweet. They keep you full and provide you with immunity-boosting nutrients like zinc, iron and magnesium. Avoid buying chikki from the market. Instead, make it at home.

Panjiri is another warming winter food that can boost your immunity and prevent cold and flu. Made with ghee, wheat flour, nuts and seeds, panjiri can generate heat in the body and prevent you from catching a cold. You can also have ladoos made of ghee and sattu.

Make your diet more healthy by adding whole grains like maize, bajra, pearl millet. Whole-grains are rich in starch, fiber and protein. They are good for skin, weight loss, promote satiety and increase the level of good cholesterol in the body. Ragi porridge is another excellent winter breakfast option.

Masala chai made with ginger and other spices and concoction made of carom seeds, fennel seeds and cumin seeds is very beneficial for health in winter. Even tulsi tea and combination of honey and garlic can help you fight the cold weather in the winter season. You can also add overnight soaked garden cress seeds in your diet.

Turmeric root and green garlic are commonly available in winters and you should include them in your diet to stay healthy. Make pickle of turmeric root by adding some salt and ghee and add more green garlic in your food for your heart health and immunity.

Winter diet will be incomplete without mentioning jaggery. Commonly known as gur in Hindi, jaggery is known to produce heat in the body. It also helps to dilate blood vessels and produces warmth in the body and cleanse your lungs. So, swap you refined sugar with jaggery. You can even have jaggery, ajwain and ginger juice when suffering from fever.