Pallavi Mehra • 05 Feb 2025
Cold, Cough, Fatigue? Beat Seasonal Blues With These Superfoods And Teas
Cold, Cough, Fatigue? Beat Seasonal Blues With These Superfoods And Teas (Image Credits: iStock)
Seasonal changes are beautiful but can also take a toll on our health. As temperatures fluctuate and humidity levels shift, our bodies struggle to adapt, often leading to fatigue, digestive troubles, weakened immunity, allergies, and common colds. Whether it’s the transition from winter to spring or summer to monsoon, these changes can make us more susceptible to infections and seasonal illnesses.
Dr Geeta Shroff, Director of NuBella Center for Women's Health, New Delhi, explains, "During seasonal shifts, our bodies work harder to maintain balance, making it essential to support our immune system. This is where herbal teas and seasonal superfoods play a crucial role. They provide the body with the nutrients needed to fight infections, improve digestion, and promote overall well-being."
For centuries, people have relied on herbal teas for their medicinal properties—from soothing sore throats to improving sleep and boosting immunity. Similarly, eating seasonal superfoods ensures that the body gets the right vitamins and minerals at the right time. These natural remedies can help the body adjust smoothly to environmental changes, keeping energy levels stable and reducing the risk of seasonal ailments.
So which superfoods and teas we should include in our diet to strengthen immunity? Let's check!
Herbal Teas During Seasonal Changes
1. Peppermint Tea – A Cooling Digestive Aid
Refreshing and soothing, peppermint tea is well known for its digestive benefits. Dr Shroff notes, "Peppermint tea helps relieve bloating, indigestion, and even headaches—symptoms that are common when the seasons shift. Additionally, its cooling properties can help with sinus congestion and nausea." Whether it's winter or summer, peppermint tea is an excellent remedy for gut health and respiratory relief.2. Chamomile Tea – A Natural Stress Reliever
Changing weather can disrupt sleep patterns, increase stress, and affect mood. Chamomile tea is a powerful calming agent that promotes relaxation and better sleep. "If you struggle with stress or find it hard to fall asleep, drinking chamomile tea before bed can help you unwind and reset your sleep cycle," says Dr Shroff. It also helps soothe digestive issues and mild inflammation, making it a great addition during seasonal transitions.3. Ginger Tea – A Strong Immunity BoosterGinger is a well-known anti-inflammatory powerhouse that strengthens the immune system. Dr Shroff advises, "Whenever the weather changes and you feel under the weather, ginger tea is the perfect natural remedy. It helps with nausea, soothes digestive problems, and supports your immune response." With its warming effect, ginger tea is especially useful in colder months to keep infections at bay.
4. Lemon Balm Tea – For Relaxation and Cold ReliefLemon balm, a member of the mint family, has mild sedative effects that promote relaxation and improve sleep quality. "Stress and anxiety levels tend to increase during seasonal transitions, and lemon balm tea can help ease that tension," explains Dr Shroff. It also provides relief from cold and flu-like symptoms, making it a versatile herbal remedy.
The Role of Seasonal Superfoods in Strengthening ImmunityBesides herbal teas, seasonal superfoods are essential in keeping the body strong and prepared for changing weather. According to Dr. Shroff, "Eating in harmony with the seasons ensures that your body receives the nutrients it needs to fight infections, maintain digestion, and boost overall energy levels."
1. Leafy Green Vegetables – A Nutritional Powerhouse
Greens like spinach, kale, and mustard leaves are loaded with vitamin K, folate, and iron. Dr. Shroff states, "These nutrients help strengthen bones, improve digestion, and enhance immunity during seasonal changes. Including greens in your diet can also help maintain gut health and energy levels."2. Vitamin C-Rich Fruits – Natural Immune BoostersCitrus fruits such as oranges, lemons, and grapefruits are packed with vitamin C, which is known to fight infections and support skin health. Dr Shroff explains, "As the weather transitions, consuming vitamin C-rich fruits can help prevent colds, boost the immune system, and keep skin hydrated and radiant."
3. Sweet Potatoes – For Energy and Skin HealthSweet potatoes are an excellent source of beta-carotene, vitamin C, and fibre. Dr Shroff recommends, "Eating sweet potatoes during seasonal shifts provides a steady source of energy, supports skin regeneration, and strengthens the immune system. They are easy to digest and can be consumed in various forms, from soups to roasted dishes."
4. Pomegranates – A Heart-Healthy Superfood
Pomegranates, rich in antioxidants, vitamin C, and potassium, are beneficial for heart health and reducing inflammation. "This fruit is particularly useful in cooler months, as it helps improve circulation, boost immunity, and reduce oxidative stress in the body," says Dr Shroff.5. Apples – The Perfect Digestive AidApples are a great source of fibre, antioxidants, and vitamin C. Dr Shroff shares, "An apple a day truly keeps the doctor away! Apples aid digestion, improve gut health, and keep the immune system strong during changing seasons." They make for a healthy, convenient snack and can be enjoyed fresh or in warm dishes.
Practical Tips to Stay Healthy During Seasonal Changes
In addition to consuming herbal teas and seasonal superfoods, Dr Shroff recommends making a few lifestyle adjustments to maintain overall wellness:- Start Your Day with Detox Tea: "Kickstart your morning with a warm cup of ginger tea and a citrus fruit like an orange. This combination helps detoxify the body and strengthen immunity."
- Incorporate Seasonal Snacks: "Snack on pomegranates, roasted sweet potatoes, or a handful of nuts to keep energy levels stable and nourish the body."
- Stay Hydrated: "Even during colder months, hydration is key. Herbal teas can be a great alternative to sugary drinks, keeping you hydrated while providing additional health benefits."
- Maintain a Balanced Diet: "Eating a variety of seasonal foods ensures that your body gets all the essential vitamins and minerals it needs to adapt to environmental changes."
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