Vitamins That Boost Immunity in Winter -Zannatul Mouwa Naz and Mahmud Kamal Anamul Haque


Nutrient-rich winter vegetables are a great source of vitamins, proteins, and minerals. Winter vegetables help to diversify our daily diet. At this time, a variety of new vegetable dishes are prepared. Most of the vegetables in Bangladesh are grown in winter due to the favorable climate for growing vegetables.
By eating winter seasonal vegetables, it is possible to eliminate the lack of essential nutrients, especially vitamins and minerals. Regular consumption of vegetables increases the immunity of the body. Fiber in vegetables helps in digestion and also prevents many diseases including cancer. This vegetable is an excellent source of minerals, vitamin A, vitamin B, vitamin C, vitamin D required by the body. Therefore, it is important to keep vegetables in the daily food list to maintain body structure and growth, physical and mental health and vitality.
In winter, immunity is much lower than normal. As a result, diseases become more common. Therefore, emphasis should be placed on increasing immunity during this period. Some fruits are available in winter, which are rich in vitamins and which boost immunity. The first and foremost component of a healthy lifestyle is a balanced and nutritious diet. Nutritionists recommend eating seasonal foods for good health and these are readily available.
The risk of contracting various diseases increases in winter. Because the immune system of the body decreases a lot. So, at this time, we should eat more sour fruits to provide various nutrients including vitamin fiber. Such fruits contain high levels of vitamin C. And vitamin C helps to increase the immunity of the body. Also, different vitamins have different functions.
Vitamin C
Vitamin C occupies the first place in the list of vitamins. People who have weak immune system and suffer from occasional diseases can notice the improvement within a few days by consuming vitamin C regularly. But instead of going for vitamin supplements, keep vegetables and fruits that are rich in vitamin C in your daily diet. This list includes- Fruits like strawberries, guava, papaya, oranges, grapefruit, tomatoes, apples, bananas and lemons are rich in vitamin C. Not only Vitamin C-E, this fruit contains many other healthy ingredients.
Vitamin B6 is very important for controlling biochemical reactions in the body’s immune system. Chicken, salmon, tuna, green leafy vegetables, chickpeas are rich in vitamin B6.
Vitamin E
Vitamin E is a powerful antioxidant that increases the ability to fight infection. Foods like almonds, cashews, walnuts, peanuts, spinach are rich in this vitamin.
Cold-cough and various cold-related problems occur during winter. This problem can be avoided by being a little careful and eating right food and taking vitamin rich foods. such as:
Citrus Food: Every problem has a solution, and the proof is found in nature itself. As the problem of cold and cough increases in winter, the solution is also available from the citrus fruits of this season. Foods rich in vitamin C increase the amount of white blood cells in the blood and contribute to curing colds. Oranges, grapes, lemons etc. are notable among such fruits.
Capsicum: ‘Capsicum’ especially the red ‘Capsicum’ is rich in Vitamin C and ‘Beta Carotene’ which works very well to eliminate cold virus and also boosts immunity. Beta carotene also helps in maintaining good skin and hair health.
Garlic: Garlic not only enhances the taste of food but also has excellent medicinal properties. Garlic works well to lower blood pressure, improve digestion. Garlic is known to boost the immune system because it contains concentrated sulfur-rich compounds called ‘alkylenes’.
Ginger: Ginger has the ability to fight cold, cough. Its anti-inflammatory properties work very well to cure colds. Gingerol and Shao gel present in ginger help destroy rhinovirus. This reduces the risk of catching a cold. So, it is better to add ginger to the diet to stay healthy in winter.
Spinach: Spinach is rich in vitamin C and ‘beta-carotene’ and contains various ‘anti-oxidants’. Spinach increases the anti-infection power of the body and thereby increases the immune system, resulting in a healthy body. Spinach should be undercooked to maintain its nutritional value.
Broccoli: Broccoli is rich in vitamin C, and also contains other essential nutrients like vitamins A and E, which help boost immunity. Broccoli is high in fiber and rich in ‘anti-oxidants’ and can be regularly included in the diet as a nutritious winter food. But to get the most out of broccoli, it’s best not to overcook it.
Yogurt: Yogurt contains plenty of vitamin D and is low in fat, rich in bacteria that kill cold viruses, according to some studies. Viruses that kill cold germs are called beneficial bacteria, which also help boost the body’s immune system.
Cauliflower: Cauliflower is one of the most attractive and favorite winter vegetables. The vegetable is very rich in protein. Apart from this, cauliflower contains iron, carbohydrates, fiber, minerals, calcium, phosphorus, vitamin A, B1, B2 and vitamin C. It has a high level of iron, which plays an important role in the formation of blood in our body.
Cabbage: Cabbage is a delicious vegetable rich in nutritional value. Cabbage can be eaten in a variety of ways including salads, fries, curries, rolls, soups. It contains a large amount of vitamin A (carotene), vitamin C, vitamin E, calcium, phosphorus, iron and carbohydrates and proteins. Besides, there is plenty of water. This vegetable keeps the bones strong and strong. Prevents stomach ulcers and peptic ulcers.
Carrots: Carrots are rich in beta-carotene which improves vision and brightens the skin. Other nutrients include calcium, phosphorus, carbohydrates, fiber, protein, vitamins A, B1, B2 and C.
Food should contain sufficient amount of antioxidants. Antioxidants reduce the effects of aging by repairing diseased cells and maintaining health. Beta-carotene, Selenium, Vitamin-A, Vitamin-B2 and B6, Vitamin-C, Vitamin-E, Vitamin-D etc. are most important for strengthening the immune system. Carrots, spinach, beets, tomatoes, cauliflower, apricots, barley, brown rice, sweet potatoes, oranges, papayas, almonds, milk, yogurt, mushrooms, pumpkin seeds, sesame seeds, etc. are effective in filling these ingredients. Green vegetables and fruits, especially, should be included in the diet.

The writers are Executive Editors of The Environment Review. Corresponding Email: