Autumn in India brings pleasant weather, but it also comes with a higher risk of seasonal infections, coughs, and colds. This is the time when your body needs immunity-boosting, warming, and nutrient-rich foods. Indian kitchens are packed with traditional superfoods that not only comfort your taste buds but also protect your health. Here are 10 desi foods you must add to your autumn diet for immunity, warmth, and wellness.
1. Amla (Indian Gooseberry)
Known as a powerhouse of Vitamin C, amla strengthens immunity, improves digestion, and keeps seasonal flu away. Have it raw, in chutneys, or as amla murabba for maximum benefits.
2. Haldi Doodh (Turmeric Milk)
This age-old remedy works wonders in boosting immunity and reducing inflammation. A warm glass of turmeric milk before bed can improve sleep quality and prevent coughs and colds.
3. Til (Sesame Seeds)
Sesame seeds are rich in healthy fats, calcium, and iron. They provide natural warmth to the body and can be enjoyed in laddoos, chikkis, or sprinkled over dishes.
4. Sarson ka Saag
Mustard greens are an autumn staple, loaded with iron, vitamins, and antioxidants. Paired with makki ki roti, it makes a hearty, immunity-boosting meal.
5. Gur (Jaggery)
A natural sweetener packed with iron and minerals, jaggery keeps your body warm, improves digestion, and cleanses the lungs of pollutants—ideal for this season.
6. Dry Fruits and Nuts
Almonds, walnuts, and raisins provide energy, improve heart health, and strengthen immunity. A handful daily can keep you warm and nourished.
7. Shakarkandi (Sweet Potatoes)
Rich in fiber, vitamins, and antioxidants, sweet potatoes help regulate blood sugar levels and keep you fuller for longer. Perfect for evening snacks in autumn.
8. Methi (Fenugreek Leaves & Seeds)
Fenugreek helps improve digestion, boosts immunity, and keeps the body warm. Methi parathas or methi laddoos are popular seasonal choices.
9. Ghee
Pure desi ghee is a natural immunity booster that provides healthy fats and energy. Adding a spoonful to your meals improves digestion and keeps joints strong in cooler months.
10. Masoor Dal (Red Lentils)
Protein-packed and light on the stomach, masoor dal provides warmth and strength. Pair it with rice or rotis for a complete, nourishing meal.
Autumn is the season of balance—neither too hot nor too cold—but it still demands mindful eating. By adding these 10 desi superfoods to your diet, you can strengthen your immunity, keep your body warm, and enjoy the season with wellness and energy.