As temperatures drop and winter illnesses make their rounds, stocking your pantry with immune-boosting staples could be the key to staying healthy. Jaya Jaya Myra, a former immunologist turned mind-body wellness expert, has shared her top five foods to help fend off winter colds and boost overall wellness. These nutrient-packed options are not only delicious but also easy to incorporate into your daily routine. Here's what she recommends:
1. Kiwis: Nature's Vitamin C Powerhouse
Kiwis are more than just a vibrant addition to your fruit bowl—they're a winter wellness essential.
“Kiwis are high in vitamins, particularly vitamin C. This can help you battle winter colds and help you heal inside and out,” says Jaya Jaya Myra. “They are a great alternative if you are not fond of oranges and other citrus fruits.”
Rich in antioxidants, kiwis support the immune system and aid in tissue repair, making them an ideal choice during cold and flu season. Slice them into a morning yogurt bowl, toss them into a smoothie, or enjoy them as a quick snack.
2. Garlic: A Natural Cold Fighter
Garlic has been celebrated for its medicinal properties for centuries, and it remains a kitchen staple for good reason.
“Garlic contains allicin, a natural compound that helps fend off colds and flu,” Jaya Jaya Myra explains. “It's so easy to incorporate it into pastas, stir-fries, or salad dressings to keep your defenses strong.”
The sulfur compounds in garlic are known for their ability to boost immune function and ward off infections. Whether roasted, minced, or crushed, garlic is an easy way to add flavor and health benefits to your meals.
3. Honey: Sweet and Healing
No winter pantry is complete without honey, especially varieties like manuka honey, which are revered for their therapeutic qualities.
“Honey, particularly manuka honey, is great to have on hand in the winter,” says Jaya Jaya Myra. “It is known for its anti-inflammatory and antibacterial properties, which makes it a great addition to tea or coffee. Not to mention, honey is a delicious natural sweetener!”
Use honey to soothe a sore throat, sweeten your beverages, or drizzle over toast for a simple yet nourishing treat. Its versatility makes it a must-have during the colder months.
4. Spinach: A Nutrient-Rich Green
Spinach isn't just for salads—it's a nutritional powerhouse that can help bolster your immune system throughout winter.
“Move over Popeye, and save some for the rest of us!” she says. “Spinach is full of essential vitamins like A, C, and E, plus antioxidants to help your body fight off illness. I love to add it in my salads, but they also go great in a breakfast omelet to help start your day off right!”
Packed with iron, fiber, and other vital nutrients, spinach is as versatile as it is healthy. Add it to soups, pasta dishes, or even smoothies to reap its benefits.
5. Ginger: The Winter Superfood
Ginger earns its place on the winter must-have list for its multifaceted health benefits and warm, comforting flavor.
“Ginger is often considered a winter superfood because of its various health benefits that can help us when we need a boost of nutrients in the winter or when we are sick,” she says. “It can reduce inflammation, soothe a sore throat, and protect against cold viruses!”
Whether grated into tea, blended into smoothies, or used as a spice in cooking, ginger is an easy way to enhance both your meals and your health.
Incorporating These Foods into Your Routine
These five foods not only provide essential vitamins and minerals but also offer specific health benefits tailored to winter challenges. From warding off colds to soothing inflammation, they're versatile staples that can easily fit into any diet.
With simple recipes and creative meal ideas, integrating these immune-boosting foods into your daily routine can make a significant difference in your health this season. Whether you're preparing a hearty garlic-infused soup, enjoying a spinach omelet, or sipping on honey-ginger tea, these pantry essentials are your allies in staying healthy all winter long.
This winter, take a cue from Jaya Jaya Myra and let your pantry work for you. By stocking up on these nutritious staples, you can nourish your body, strengthen your immune system, and enjoy delicious meals all season long.
About Jaya Jaya Myra
Jaya Jaya Myra, is a former immunologist turned mind-body wellness expert and bestselling author. She has been featured in hundreds of media interviews globally, including TODAY, NBC, ABC, CBS, FOX, The Los Angeles Times, The Times of India, The Toronto Sun, Forbes, Parents, Woman's World, Reader's Digest, and many more outlets. Her nonprofit, Gita for the Masses, is a 501(c)(3) charitable non-profit organization created to help people overcome obstacles and be victorious in life. Her work centers around conscious character development, a term she coined to describe the intentional process of aligning personal growth with mindful decision-making, fostering authenticity, and cultivating resilience in every aspect of life.
