The immune system is the body’s guard against various pathogens that attack the body.
Building a strong immune system is important to protect the body against diseases especially
airborne diseases. With a dip in mercury level, the body’s immune system may get
compromised. Hence, it is important to strengthen the body’s guard system i.e immune
system.

winter vegetable recipes

For a body to have a strong immune system body need to be in harmony. Promoting the
immune system is the best way to defend against infections and other contagious diseases. A
person with a weak immune system often complains of the following –
 Tiredness and always low energy
 The wounds heal slowly
 Problems related to the digestive system
 Infections related to the respiratory system
A strong immune system is a need for an hour
The world has faced the wave of COVID-19 and is still battling against its variants. The
pandemic has taught every household the importance of a strong immune system. No wonder
the market witnessed a rise in demand for immunity-building products.
Factors affecting the function of the immune system 
A healthy gut is essential to prevent damage related to vital organs. Eating nutrient-rich foods
is the only way to keep your gut healthy. Other important factors for the immune system
include –
 Healthy sleeping habits
 Hand washing
 Stress management
 Intake of supplements
What you eat, in what portion, and how frequently you eat are the most important factor that
determines the immune system. Fresh organic vegetables and fruits are often recommended
as immune boosters. Since cough and cold & influenza are much more common with a drop
in temperature, we shall discuss here winter fruits in India for a strong immune system.
India being an agricultural country offers varieties of fruits that are rich in minerals and
vitamins. Our country has varieties of fruits that runs throughout the year depending on the
temperature and soil quality.
Given below are winter-based seasonal fruits –
Oranges
These round, orange juicy fruits are a winter delight. Come winter and you see varieties of
oranges around. It is one of the healthiest and most affordable winter fruits. Nutrient content
in oranges is –

 Rich in vitamin C (ascorbic acid)
 Vitamin A
 Protein
 Potassium
 Fiber
 Zero fat
Benefits of orange 
 Protects cells against damage
 Supports iron absorption
 Promote immune system
 Retards the process of aging
 Fights against free radicals (prevents cancer)
 Good for skin health
There is a variety of ways of enjoying oranges. You may freeze the orange in cubes and eat,
eat as it is, add it to salad, in oatmeal, with sprouts, etc.
Pomegranates
The vibrant red pomegranate is super winter food. The kernels are filled with red juices
which contain an abundance of health benefits. Nutrient content in pomegranate –
 Folate
 Vitamin K
 Potassium
 Vitamin E
 Vitamin B6
Benefits of pomegranate 
 May decrease inflammation in the body
 Can prevent cancer
 Benefits heart health
 Benefits urinary system
 Antimicrobial property (fights against pathogens)
 Provides energy
 Good for gut health
You can eat pomegranate as it is, as part of fruit salad, veggies, or even with curd, in a form
of juice, etc.
Apples
“An apple a day keeps the doctor away.” This explains how important an apple is for your
health. It is an amazing winter fruit recommended by all healthcare providers due to its
immense nutrient content. The nutrient content in apples is –
 Vitamin C

 Phytochemicals
 Iron
 Magnesium
 Potassium
 Calcium
 Folate
Benefits of apple apart from boosting immunity
 Supports weight loss
 Lowers risk of cancer
 Controls diabetes
 Good for heart health
 Good for mental health
Apples can be consumed in the form of juice, as part of a salad, as an add-on in a sweet dish,
as apple pie, etc.
Guava (Amrood)
Guava fruit is a powerhouse of nutrients. Nutrient content in guava includes –
 Vitamin A
 Antioxidants
 Iron
 Calcium
 Potassium
 Magnesium
Benefits of guava 
 Improves digestion
 Promote immune system
 Relieves pain during menstruation
 Lowers the risk of cancer
 Supports gut health
 Good for eyes health
 Stress buster
 Supports weight loss
Enjoy guava as salad, juice, smoothies, etc.
Kiwi (Chinese gooseberry)
Kiwi has a range of health benefits due to its rich nutrient content. Nutrient content in kiwi
are –
 Vitamin C
 Potassium
 Antioxidants
 Anti-inflammatory

 Folate
 Vitamin K
Benefits of kiwi 
 Boost immunity
 Supports healthy heart
 Maintains blood pressure
 Prevent renal stone
 Prevents cancer
 Supports gut health
Kiwis can be eaten as winter snacks or to add some flavor to your dishes or salads. You may
try eating them fresh, dried, or in form of juice.
Amla (Indian gooseberry) 
This fruit is known for ages for the goodness it carries. It is found in all parts of India.
Nutrient content in amla includes –
 Vitamin A
 Vitamin C
 Vitamin E
 Calcium
 Iron
Benefits of amla 
 Boost immunity
 Supports gut health
 Controls diabetes
 Healthy for eyes
 Good for brain health
You can add amla to your diet through chutneys, salad, juice, jam, whole fruit, pickle, etc.
Winter melon/ Ash gourd (petha)
Winter melon is an excellent fruit for the human body. The nutrient content includes –
 Vitamin B2
 Vitamin C
 Zinc
 Potassium
 Phosphorus
 Iron
 Selenium

Benefits of amla

 Good for eyes health
 Support heart health
 Boost immunity
 Improves brain function
 Energy booster
 Support weight loss
Winter melon can be consumed in the form of squash, as sabzi, as a sweet, as melon tea, etc.
Conclusion
All seasonal fruits are good for health and help promote immunity. Eating winter fruits can
keep you away from colds, flu and other infections. Along with including winter fruits in
your daily regime, staying active, getting enough sleep, eating a balanced diet, stress
management, etc plays a vital role in building a strong immune system.