8 nuts and seeds to boost immunity in winter season

Winter is coming! No, we are not issuing a scary reminder. However, we are here to fish out some suggestions and tips so that you don’t have to fight hard to withstand the colder days.

Along with winter and warm sun, come the common cold, flu, and other seasonal illnesses. It becomes quite a task to keep children’s immune systems strong during this time so that they don’t fall sick easily. At their early ages, their immune systems aren’t fully developed, making them more vulnerable to pathogens. This is also why children get sick with a cold, cough, or fever more frequently than adults. One major way to prevent children from getting sick is by incorporating immune-boosting foods into their diet.'

Seasonal fruits and veggies are the primary foods that pack the diet with necessary minerals, vitamins and sometimes carbs as well. Guava, oranges, apples, custard apples, strawberries are abundantly available and are rich in vitamins and minerals which help in building overall health, including growth and development. Fruits rich in vitamin C like guava, oranges, berry, and kiwis are essential for a healthy immune system. Vitamin C helps to produce white blood cells, which fight off infections. Apart from that, sweet potatoes, yam, carrots, beetroots, spring onion, and turnips are all great sources of complex carbs, rich in fibre, and good sources of b12 and help boost the immune and prevent malnourishment. Spinach also is a great source of vitamins A and C, both of which are important for a healthy immune system. It also contains folate and iron, which help to protect against infections. Spinach can be added to salads, and smoothies, and sautéed as a side dish. Mushrooms too are a great source of beta-glucan, a type of fibre that has been shown to boost the immune system. They are also rich in selenium which helps in building immunity and keeping infections at bay.

Apart from these foods, nuts and seeds are a great source of healthy fat, vitamins, and minerals which helps to boost the immune system. They are also a good source of zinc, which is essential for the production of white blood cells. Following is a list of nuts and seeds that help boost immunity during winter.

Almonds: Almonds, one of the most popular and most consumed nuts contain zinc, which helps the body repair tissue and support the immune system. Almonds also contain vitamin E, which reduces inflammation.

Brazil nuts: Brazil nuts contain selenium, which can help with inflammation and the immune response.

Peanuts: Peanuts are a winter staple that can help boost immunity and cell regeneration.

Sunflower seeds: Sunflower seeds contain vitamin E, and one ounce contains two-thirds of the recommended daily allowance.

Pumpkin seeds: Pumpkin seeds contain healthy Omega-3 fatty acids and amino acids that are important for immune function.

Chia seeds: Chia seeds contain healthy Omega-3 fatty acids and amino acids that are important for immune function.

Flax seeds: Flax seeds contain healthy Omega-3 fatty acids and amino acids that are important for immune function.

Hemp seeds: Contain healthy Omega-3 fatty acids and amino acids that are important for immune function.

One can also make a trail mix with their favourite nuts and seeds and consume with oats, mueslis for breakfast. Nuts can be added to salads, desserts, or eaten as a roasted mix as well.


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