10 Groceries to Ward off Ailments this Winter

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Winter is the cool dry season. Many people like this due to cold damp conditions. But this season does not come with cool temperatures alone. It brings the wave of dryness and infections with it. But don’t worry make some addition in your grocery list and it will help you to boost your immune system to fight against the winter infections and dryness.

Sweet Potato

Sweet potato contains a decent amount of nutrients vitamin A and C. It greatly helps in the formation of new red and white blood cells. It boosts the natural immune system and protects the body from primary infections of the winter like flu and cold. This may worsen to ENT problems, especially in kids. To consult best ENT specialist in Rawalpindi log on to Marham. Regular intake of this carbohydrate diet will also help you greatly in the winter to stay healthy.


Pomegranate is a natural source of vitamin C and ellagic acid. Ellagic acid is a strong antioxidant which kills free radicals in the body and keeps your skin, immune system and the heart at perfect functioning level.

Citrus Fruits

Citrus fruits like oranges, grapefruits, and lemon are enriched with vitamin C. This vitamin greatly helps the immune system to fight against the infections and diseases and keep your skin fresh and young. During the winter the consumption of citrus fruit will help you to prevent yourself from common winter infection and skin dryness. If you are suffering from any specific skin condition find the top dermatologist in Karachi on Marham.


Honey is the natural sweetener which is a good source of antioxidants and has tremendous antimicrobial activity. During the winter season, the use of this natural antimicrobial food can help you to keep yourself safe from the attack of microbes.

Sunflower Seeds

Sunflower seeds are naturally enriched with vitamin B, protein and folate. All these ingredients keep the immune system in good working form. They also contain vitamin E which acts an antioxidant and prevents cell damage and keep the skin healthy during the dry season of winter.


Oatmeal is enriched with all natural nutrients. It contains high amount of zinc which is important for appropriate immune function. The high content of its fiber also keep your gut and circulatory system healthy.

Broccoli and Cauliflower

These two vegetables are also good source of vitamin C so they can be your good helpers against the winter infection and skin dryness. They also contain good amount of water so they will keep your body hydrated during dry winter season.

Related: Why Do I Get Flu Every Time Winters Arrive?


Beets are the sweet deep red vegetable is the best blend of antioxidants vitamins, nutrients and folate. All these ingredients are beneficial to the immune system, mucous membranes eyes, skin and heart. In this winter you should add in your diet to take full advantage from this natural reservoir of health.

Fresh and Dried Fruits

Some fresh and even dried fruits other than citrus fruits can also help you in this winter such as;

  • Papaya and pineapple are believed to provide warmth.
  • Amla is very good to step up your immunity.
  • Dates almonds and walnuts provide, iron, magnesium, calcium and vitamins and good source of energy.


Mustard, asafoetida (hing), black pepper, fenugreek, ajwain and suva (dill) seeds are a valuable remedy for winter coughs and flu, stimulating appetite and digestion and increasing blood circulation. Methi (dry or sprouted) is very beneficial in bone and joint problems that surface more in winter. Turmeric, is a potent anti-microbial and good immunity builder.

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Tayyaba Waris
She is a student of Ph.D. molecular biology at Comsats University, Islamabad. She is working on the causes and treatment of male infertility. She has also worked on liver disease and its herbal treatments and has recently got her paper published in the National journal of Natural Pharmaceuticals. At Marham, she writes about hot medical issues and general health problems.