Winter in Dubai may be milder than in many other countries, but the temperature drop, drier air, and frequent use of indoor air conditioning can still challenge your immune system. The winter typically lasts from December to March, with average temperatures ranging between 14°C and 26°C. During this period, many people experience colds, coughs, throat infections, and general fatigue. That’s why choosing the right food is one of your best ways to protect yourself. So, eating nutritious food keeps your body strong, helping you stay healthy throughout winter.
Boost Immunity Naturally with Vitamin C
Vitamin C is a powerful boost for your immune system because your body can’t make or store it. Eating it daily helps your white blood cells fight infections.
• Citrus fruits (oranges, grapefruits, and lemons) start your day with warm lemon water for a refreshing boost. Snack on mandarins or add orange slices to your breakfast bowl.
•Bell peppers contain more vitamin C than citrus, making them perfect for salads or stir-fries.
• Kiwi and papaya are packed with antioxidants and fiber.
Note: If citrus feels harsh on your throat or causes discomfort, try smaller portions or dilute the juice with water for a gentler option.
Leafy Greens & Root Veggies for Winter Strength
Leafy greens and root vegetables give your body warmth, fiber, and essential nutrients to support immunity and energy.
Spinach and kale are full of vitamins A, C, K, and iron and work great in soups, smoothies, or salads.
Sweet potatoes, carrots, and beetroot provide beta-carotene, which turns into vitamin A to strengthen your respiratory system.
More about: 10 Benefits of Carrots — The Crunchy Power Food
Enjoy a warm bowl of root vegetable soup or roasted sweet potatoes and carrots for a healthy and comforting winter meal.
Simple Winter Snacks: Nuts and Seeds for Health
A handful of nuts or seeds makes a simple yet powerful winter immunity booster. Almonds, walnuts, sunflower, flax, and pumpkin seeds provide vitamin E, omega-3 fatty acids, zinc, and selenium, helping lower inflammation while supporting brain and immune health. Add them to porridge or smoothie bowls, sprinkle on salads, blend into shakes, or pair with dates for a quick energy bite.
Stay Strong with Protein and Gut-Friendly Foods
Protein plays a vital role in building and repairing immune cells, supporting your body’s defense system. Include a balanced mix of chicken, fish, eggs, lentils, tofu, or soy. Fatty fish such as salmon and mackerel also offer vitamin D, which often drops during colder months.
Warm soups bring both comfort and nourishment to your meals. Bone broth helps strengthen the gut lining and provides minerals and collagen, while lentil soup delivers protein, iron, and fiber—ideal for supporting immunity. Explore more: 4 Surprising Benefits of Bone Broth.
Along with protein-rich foods, add probiotics like plain yogurt with live cultures to maintain a healthy gut. If cold foods feel harsh on your throat, simply enjoy yogurt at room temperature for easier consumption.
Herbal Immunity with Aromatic Trio
Simple kitchen ingredients can help keep you warm and strengthen your immunity. Garlic, ginger, and turmeric naturally fight infections and reduce inflammation.
• Garlic has allicin, which helps fight bacteria and viruses.
• Ginger soothes the throat and reduces inflammation.
• Turmeric contains curcumin, which works best with black pepper, especially in golden milk. Use these spices in soups, teas, curries, and warm drinks.
A spoon of raw honey in ginger or turmeric tea adds warmth and soothes the throat on cool evenings. Sidr and Samar, popular honeys from the UAE, have natural antimicrobial effects and can support relief from mild coughs or allergy symptoms. Take 1 teaspoon in warm water or tea as a natural sweetener instead of sugar.
Warm herbal drinks such as ginger-lemon tea, tulsi tea, chamomile, cinnamon tea, or turmeric latte support your lungs and respiratory system throughout the winter season.
Foods to Limit During Winter
You don’t need to avoid these completely, just try to reduce them, especially when you’re feeling unwell:
• Ice-cold foods such as iced drinks, ice cream, or cold yogurt
• Excess raw, watery vegetables like cucumber or lettuce in cold salads
• Limit dairy products when you’re feeling congested or unwell.
• Fried, packaged, and processed foods
Too much sugar, caffeine, or alcohol, which can dehydrate the body and weaken immunity
If you have a sore throat, flu, or cold, choose warm soups, stewed fruits, and soothing herbal teas instead.
Quick Winter Wellness Habits for Daily Life
Small daily habits can help keep your immune system strong:
• Drink 8 to 10 glasses of water as indoor AC can dehydrate you quickly
• Get 10 to 15 minutes of sunlight each day for natural vitamin D
• Sleep 7 to 9 hours to allow your body to recover
• Stay active by walking stretching or spending time outdoors
• Manage stress through journaling breathing exercises or quiet evening time
Take a steam session once or twice a week to support your respiratory system
A Healthy Approach to Enjoying the Winter Months
As the weather cools, it’s important to give your health a little extra care. Eating nutritious foods, staying hydrated, and following healthy routines help keep your immune system strong. With a balanced diet and a few mindful habits, you can stay healthy and enjoy the winter season with energy and comfort.
