Temperatures have begun to drop, and we are bracing for cold weather. These cold months call for a little extra attention to our health and well-being, from ailments like the common cold, flu, and fever to postnasal cough, viral infections, inflammation, and other skin issues.

Apart from layering up with warm clothes, specific immunity essential foods and habits are needed by the body to sail through the winter days. So, here is a list of 9 essentials that you must include in your daily diet and lifestyle to keep infections and flu at bay.

1. Chyawanprash

This is a much-hailed immunity booster and the Indians swear by its health benefits! Made of effective herbs, they are known to boost the production of WBCs (white blood cells) and support immunity.

Furthermore, chyawanprash is beneficial for lung health and helps in cleansing the respiratory tract for comfortable breathing. Eating a spoonful of chyawanprash daily promotes better digestion and good and healthy skin.

2. Hemp

Hemp comes from the Sativa plant (Cannabis), which has a rich history of medicinal use in India and throughout the world. It is important to note that hemp does not produce any mind-altering effect but is revered for its several therapeutic benefits.

Hemp can be consumed as a powder, seeds, and even cooking oil supporting the immune system in the winter months.

3. Ghee

Desi ghee is famous for its warming nature. It is loaded with fat-soluble vitamins D, K, E, and A, essential for body functions, building immunity, and regulating cholesterol levels. Ghee also contains Conjugated Linoleic Acid (CLA), which assists in burning fat and promoting weight loss.

During colder months, our skin becomes dry and itchy. Adding 1-2 spoons of ghee to the daily diet will help gain moisture and keep the body warm.

4. Nuts and seeds

Nuts and seeds are loaded with Vitamin E, C, folate, omega 3 fatty acids, and antioxidants. These help in keeping you warm and boosting immunity. Nuts like walnuts, almonds, and pistachios fight with invading bacteria and prevent colds.

While you can eat a handful of walnuts and almonds in the morning, adding them to your salads and oatmeal is a good choice. 

5. Jaggery or gur

The wholesome jaggery brings a host of benefits with it. It stimulates the digestive enzyme, which reduces gas, acidity, and bloating. In addition, eating gur fights seasonal common cold, cough, and flu.

You may add gur to your ladoo, chikki, and even tea! It makes an excellent dessert (eat a small piece, about an inch) and even add to a glass of milk.

6. Honey

It is essential to consume a spoonful of honey during colder months. While it prepares your body to fight against external viruses and bacteria, the antiseptic, balsamic, and anti-inflammatory effect curbs laryngitis (inflammation of the larynx-the voice box, which causes huskiness or heavy voice, and a painful cough), sore throat, and cold.

7. Turmeric

This common kitchen spice is an essential immunity booster as it packs phytonutrient properties and antioxidants. You can make yourself a detox drink. All you need to do is: Take a glass of warm water, add a pinch of turmeric powder, ginger, and little honey to the brew. You can have this concoction once daily.

8. Green tea

Winter makes our immune system sluggish, and the best way to fight the winter blues is with a hot piping mug of refreshing green tea! When our bodies tend to pick up germs easily during cold weather, a regular intake of green tea, brews, and healthy beverages keep sore throats and sniffles at bay.