{"id":"f-80ae245e0c-d41f77d5-f841-508c-bdff-3471ad656e0e","title":"Winter Immunity Isn’t A Quick Fix: Dietitians Share What Actually Works In December","description":"Experts say that winter immunity is not built through one kadha or one superfood — but through consistency, gut health and a routine that respects winter rhythms.","timestamp":1765808603,"category":"food_and_health","headline":"Winter Immunity Isn’t A Quick Fix: Dietitians Share What Actually Works In December","modifiedHeadline":"Boost Winter Immunity With Smart Diet Choices","subCategories":["scid_67e09d1c"],"region":"IN","bundleMetaData":{"bundleId":"95eb7aa5-b217-4492-828d-a879ddce4179","bundleTitle":"Nourish & Flourish","cardData":null},"iabCategoryId":"229","fcSummary":"Winter immunity isn't a quick fix but a gradual build through consistent food choices, gut health, and daily habits. Experts recommend focusing on a diverse diet rich in vitamins, proteins, and traditional spices, alongside regular sleep, hydration, and sunlight exposure.","summary":"Winter immunity isn't a quick fix! Experts emphasize consistency, gut health, and embracing winter rhythms for robust well-being.","ctaUrl":"https://trends.glance.com/newz/news/IN/en/news18/f-80ae245e0c-d41f77d5-f841-508c-bdff-3471ad656e0e","sourceUrl":"https://www.news18.com/lifestyle/health-and-fitness/winter-immunity-isnt-a-quick-fix-dietitians-share-what-actually-works-in-december-ws-l-9770260.html","bannerImage":"https://g-mob.glance-cdn.com/public/fc/image/TnbCh29FeE-0.webp","content":"

As winter sets in, so does the familiar scramble for immunity boosters such as kadhas, supplements, and viral ‘miracle’ recipes promising instant protection. But nutrition experts say this seasonal rush

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often misses the point. Immunity, especially in winter, is not something you switch on overnight. It is built gradually through consistent food choices, gut health, and daily habits that align with colder, shorter days.

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Dietitians refer to this approach as immune resilience – a long-term strategy where the body is trained to respond better to infections rather than relying on temporary fixes. It focuses on diversity on the plate, correcting micronutrient gaps, and maintaining routines that support sleep, digestion, and recovery.

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Immunity Is Built Daily

Clinical Dietitian, Dt. Divya Gopal, Consultant – Clinical Dietetics and Diabetes Educator at Apollo Clinic, emphasises moving away from the idea of ‘boosting’ immunity altogether. “Winter wellness is not created by one kadha or supplement. It comes from syncing food, gut health, and daily routines with winter rhythms,” she explains.

She describes what she calls the December Immune Triad:

1. A microbiome-friendly plate
2. Adequate sunshine nutrients
3. A circadian-respectful routine

At the centre of this triad is gut health. Foods rich in beta-glucans, such as mushrooms, oats, millets, and barley, help prime immune cells. Fermented foods like kanji, homemade curd, buttermilk, fermented vegetables, and traditional idli-dosa batter support gut flora diversity and strengthen respiratory immunity.

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A winter plate, she adds, should aim for 8–10 different plant foods a day, using simple, seasonal combinations like bajra-vegetable khichdi, sarson saag with dal, methi thepla with dahi, or fruit bowls featuring amla, pomegranate, and black grapes.

Top Winter Foods Recommended By Dietitians

Dietitians stress that winter nutrition should focus on warmth, nourishment, and repair. Key food groups include:

Vitamin C-rich fruits: oranges, amla, lemons, mosambi
Antioxidant vegetables: carrots, beetroot, pumpkin, spinach, broccoli
Protein sources: eggs, fish, chicken, paneer, lentils, sprouts
Nuts and seeds: almonds, walnuts, sesame, flax, sunflower seeds
Traditional spices: turmeric, ginger, garlic, black pepper

S. Ramya, Head of Dietetics, Apollo Speciality Hospitals, Chennai, notes that even humble, traditional combinations can make a difference. “Foods like sesame–groundnut chikki, seed laddoos, dal cheela with til chutney, or pepper rasam offer warmth and immune support without complexity,” she says.

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Daily Habits That Quietly Strengthen Immunity

According to Dr Anshul Singh, Team Leader – Clinical Nutrition and Dietetics, Artemis Hospitals, Gurugram, winter immunity is shaped as much by routine as by food. Key habits include:

Eating meals at regular times
Starting mornings with warm water, lemon, or honey
Staying hydrated despite reduced thirst
Sleeping 7–8 hours nightly
Including light exercise such as walking, stretching, or yoga
Avoiding excess junk food and late-night snacking

Vitamin D correction is particularly critical in winter. “Fifteen to twenty minutes of midday sunlight supports respiratory immunity far better than random mega-dose supplements,” says Gopal.

Why Winter Increases Infection Risk

Cold air can dry nasal passages and allow viruses to survive longer. People also spend more time indoors, increasing close contact and transmission. Experts advise that vulnerable groups, including the elderly, pregnant women, lactating mothers, and children, pay special attention to adequate protein intake, hydration, layered clothing, and timely vaccinations as recommended by doctors.

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Simple Home Remedies That Still Work

Traditional remedies continue to hold value when used consistently and sensibly:

Haldi milk
Ginger or Tulsi tea
Mulethi kadha
Warm soups
Garlic-infused meals
Bone broth (for non-vegetarians)
Honey, in moderation

“These remedies help with warmth, digestion, inflammation control, and respiratory comfort,” explains Dr Singh.

Winter immunity isn’t built through shortcuts or seasonal panic. Experts agree that consistent nourishment, gut support, seasonal foods, and rhythm-respecting routines create true immune resilience – far more effectively than relying on fads, miracle drinks, or standalone supplements.

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Winter Immunity Isn’t A Quick Fix: Dietitians Share What Actually Works In December

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