The winter season brings along a number of illnesses, allergies, infections and other health problems, including fever, cough, cold, congestion, flu, chills, sneezing, joint aches, etc. These ailments are often degenerating and can adversely affect the body’s cyclical patterns; thereby necessitating a repair-renewal process for ensuring overall good health and well-being.

Homemade superfoods can play a vital role in helping the body fight winter chills and the accompanying ailments. Winter superfoods can be prepared at home to provide sufficient amounts of vitamins, minerals, and macro-nutrients to the body, so that it can fight the common health problems linked to the cold weather conditions.

Winter super-foods can boost the immune system which becomes sluggish due to the cold, and can keep the body well-lubricated from within. The fruits, vegetables, spices, and other food products available during winters can be used for preparing homemade superfoods which can prevent and combat sickness. Winter superfoods commonly involve the use of ingredients like ginger, garlic, onions, spinach, carrots, peas, ghee, spices like cumin and cardamom, and grains such as bajra and makai. The use of these ingredients for making superfoods – like juices, soups, smoothies, and rotis, etc. – can keep the body warm and healthy in winters.

Making Homemade Superfoods In Winters

The inclusion of homemade superfoods in daily diet is an important dietary change necessitated by the winter season, in order to avoid falling sick due to the cold climate. According to dietitians, homemade super-foods can provide several health benefits by providing the body with abundant amounts of vitamins, minerals, and antioxidants for fighting common winter diseases.

Some of the beneficial superfoods which can be made at home to beat winter chills are:

Orange-Carrot-Ginger Juice

Fresh fruit-vegetable juice using oranges, carrots and ginger is an excellent winter superfood which can be easily prepared at home. This juice has immense wellness virtues because it combines the goodness of all the three ingredients. Oranges are a storehouse of antioxidants which can fight free radicals, while carrots are loaded with Vitamin A and Vitamin C which can enable the elimination of excess mucus from the body, and ginger can strengthen the immune system.

Beetroot Juice

Beetroot juice is also an extremely beneficial homemade superfood that can prevent the potential onslaught of illnesses in winters. Beetroot contains several essential nutrients – like Vitamin C, potassium, folate, and iron – which can boost immunity and also support nerve and muscle function. It also contains powerful antioxidants called ‘betalains’ which have proven anti-inflammatory and disease-fighting properties.

Baked Sweet Potatoes

Another superfood which should be eaten a few times a week to fight illnesses during winters is baked sweet potatoes. The health benefits of sweet potatoes result from the presence of rich amounts of Vitamin C, potassium, and beta-carotene which gets converted to Vitamin A in the body. Sweet potatoes have the ability to fight off free radicals, boost immunity, enhance liver health, and protect the heart.

Vegan Vegetable Broth

Vegan vegetable broth is also an excellent homemade superfood which can beat winter chills. For preparing the broth, vegetables like carrots, mushrooms, celery, onions, etc, can be used. The health benefits of the vegetables can further be enhanced by adding seasonings like black pepper, turmeric, and cayenne which are known for their immunity-boosting properties.

Green Peas Smoothie

Winter chills can also be combated effectively with the help of another superfood --- Green Peas Smoothie. The use of green peas in a smoothie provides the body with sufficient amounts of protein to strengthen its defense mechanism against diseases. Green peas have a delicious sweet flavor, and are easy to digest. They are also abundant in amino acids and fiber.

Bajra/Makai Rotis

Rotis prepared using grains like bajra or makai also have the ability to beat winter chills in an effective manner. These rotis are an extremely beneficial homemade superfood during winters because of their proven health benefits. Bajra is a rich source of magnesium, minerals, potassium, and fiber, while Makai (corn) contains nutrients like Vitamin A, Vitamin C, Vitamin K, beta-carotene and selenium. Eating rotis made from bajra or makai flour is a more health-friendly option in winters as compared to rotis prepared from wheat flour.

Jaggery and Ghee

The jaggery-ghee combination can also relieve most of the illnesses associated with winters. The intake of jaggery-ghee mixture after meals can provide warmth to the body, improve immunity, clear sinuses, support the digestive process, and keeps body temperature under control. In addition, this mixture can also treat cough and cold, and relieve nasal congestion.

Spinach And Mung Beans Soup

This soup is a high-fiber and high-protein superfood which can be made at home to combat the chilling cold. The combination of spinach and mung beans (mung dal) – together with ginger, garlic, cumin and cardamom powder, a few drops of lime juice, and chilli flakes – offers the benefits of a balanced and nutritious meal. Spinach and mung dal soup is a wonderful homemade super-food in winters because it can strengthen the functioning of various organs of the body, provide abundant vitamins and iron, boost immune health, and improve red blood cell function.

French Onion Soup

This amazing superfood combines the benefits of three important ingredients – onion, ginger, and garlic – which are well-known for their ability to fight illnesses during winters. These three ingredients simmered in vegetable stock make a healthy soup, to which shredded cheese can be added for enhanced taste. This homemade super-food can clear out mucus, relieve congestion, fight allergies, reduce inflammation, and shorten the duration of winter illnesses.

Green Tea With Lemon

Green tea, with a few drops of lemon juice, is a very beneficial beverage which should be a part of a person’s daily diet during winters. Green tea with lemon offers the benefits of a superfood to beat winter chills because it can enhance the immune function, alleviate inflammation, soothe a sore throat, and clear out excess mucus. Green tea can also reduce physical and mental stress because of the presence of the ‘L-theanine’ amino acid.


Homemade superfoods involve the use of a variety of fruits, vegetables, whole grains, beans, legumes, nuts, seeds, and other healthy fats which can provide healing benefits to the body in winters. These nutritious, immunity-boosting homemade superfoods can enable the body to fight diseases during winters, as well as eliminate wastes from the body and help it overcome illnesses in a natural way.