As winter sets in, strengthening your immune system is essential, especially in Bangladesh, where cold weather can make people more vulnerable to respiratory infections like the flu and common colds. A well-balanced diet plays a key role in supporting the immune system during this season.

Nutritionist Serena Poon emphasises the importance of antioxidant-rich foods, such as vegetables, fruits, and nuts, to protect against oxidative stress, which can weaken immune function. In Bangladesh, locally available root vegetables like carrots, sweet potatoes, and radishes are excellent sources of vitamins A, C, and K. These vegetables are not only nutritious but are also commonly grown in winter.

Leafy greens, including spinach and mustard leaves, are rich in essential nutrients and antioxidants. They are widely available in local markets and can easily be incorporated into daily meals. Citrus fruits like oranges and lemons, available during winter, are packed with vitamin C, a key nutrient for boosting immunity.

Berries, although not as common in local diets, can be substituted with fruits like guavas and papayas, which are rich in vitamins and antioxidants. Nuts, such as almonds and walnuts, are a great addition to winter diets and can be found in many local markets.

In Bangladesh, fermented foods like yoghurt, which are commonly consumed, support gut health and contribute to better immune function. Local dishes made with garlic, ginger, and turmeric are also valuable, as these spices have anti-inflammatory and immune-boosting properties.

To support overall health, staying hydrated, ensuring adequate sleep, and incorporating regular physical activity into daily routines are essential. For those recovering from illness, traditional remedies such as chicken soup, herbal teas, and vitamin D-rich foods like fish are widely used and helpful.

By focusing on a nutritious winter diet, Bangladeshis can better protect themselves from seasonal illnesses and maintain a strong immune system throughout the colder months.