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
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.
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.
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.
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.
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.
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.
