6 Grains You Must Eat In Winter For Better Immunity And Natural Warmth

Last Updated:November 16, 2025, 18:04 IST

Winter is the perfect season to enjoy hearty, nutrient-dense grains that keep the body warm and resilient.

Jowar promotes good digestion and heart health.

Winter calls for foods that nourish from within with ingredients that warm the body, strengthen immunity, and aid digestion during colder months. Among the best seasonal choices are whole grains, known for their dense nutritional profile, fibre, minerals, and slow-release energy that keeps the body fuelled for longer. Incorporating these grains can help your body stay resilient against infections while maintaining consistent energy levels throughout the day.

Here are six grains that deserve a place on your winter plate.

1. Bajra (Pearl Millet): The Warmest Winter Grain

Bajra is considered one of the best grains for generating natural body heat, making it a winter essential. Rich in iron, magnesium, protein and fibre, it helps improve digestion and stabilises blood sugar levels. Bajra rotis, khichdi, and porridges are ideal for colder days.

Why it’s good for winter: Increases body warmth, boosts haemoglobin, supports gut health

2. Ragi (Finger Millet): A Calcium-Rich Immunity Booster

Ragi is packed with calcium, essential amino acids, and antioxidants. Its slow-digesting carbohydrates provide sustained energy while keeping cravings in check. Ragi porridge, rotis, and dosa batter are simple ways to include it in your diet.

Benefits: Supports bone health, strengthens immunity, maintains satiety

3. Jowar (Sorghum): High-Fibre Heart-Friendly Grain

Jowar is gluten-free and full of antioxidants, making it great for winter when the body is more susceptible to inflammation. Its high fibre content promotes good digestion and heart health.

Best ways to eat: Jowar bhakri, vegetable jowar upma, porridge bowls

4. Barley (Jau): Great for Gut Health & Immunity

Barley is rich in beta-glucan fibre, which helps strengthen immunity and support healthy cholesterol levels. It’s also excellent for digestion, something many struggle with during winter.

Winter-friendly dishes: Barley soups, barley khichdi, barley salads with warm vegetables

5. Amaranth (Rajgira): Packed with Protein & Minerals

A complete protein source, amaranth is loaded with zinc, magnesium, and iron. Ideal for those looking to improve immunity naturally, rajgira also aids in energy production and muscle repair.

How to include it: Rajgira laddoos, puffed rajgira chikki, rajgira parathas

6. Wheat (Whole Wheat): A Balanced, Everyday Winter Staple

Whole wheat provides warmth, fibre, vitamins, and minerals that support metabolism and gut function. In winter, the body digests wheat more efficiently, making it ideal for regular consumption.

Try: Multigrain rotis, wheat porridge, stuffed parathas with seasonal veggies

Adding these six grains to your daily meals can help strengthen immunity, stabilise energy, and support overall well-being.