As the cold wave tightens its grip in February 2026, Indian households are stocking up on winter superfoods like jaggery (gur), amla (gooseberry), and sesame seeds (til). However, health experts from the National Institutes of Health and traditional dieticians agree that how you consume these foods is just as important as consuming them. Wrong preparation can strip away the very nutrients you're trying to preserve .
The Amla Rule
Amla is arguably the richest source of Vitamin C, which is vital for immune cell function during flu season. However, Vitamin C is highly sensitive to heat. While making amla murabba is delicious, excessive cooking can significantly reduce its nutritional value. To get the biggest immunity boost, it is best consumed raw, lightly salted, or as freshly prepared juice diluted with water. If the sourness is too intense, pair it with a small piece of jaggery to balance the taste and add an iron kick .
The Jaggery & Til Connection
Jaggery is a winter staple because it generates heat and is packed with iron and magnesium. But consuming it in large chunks after a heavy meal might not be ideal. To stimulate digestive enzymes and prevent bloating—common in winter due to slowed digestion—consume a small piece of jaggery after lunch or dinner . As for sesame seeds, which are rich in calcium and zinc for bone health, roasting them is key. Research indexed by the NCBI indicates that roasting sesame seeds improves mineral absorption by reducing "anti-nutrients" that block uptake. The traditional til ladoo, made with jaggery, is therefore a perfectly designed biohack for winter—the roasted seeds ensure calcium absorption, while the jaggery provides immediate warmth .
The Carrot Hack
Winter carrots are richer in beta-carotene than their summer counterparts. To absorb this precursor to Vitamin A, you must pair them with fat. So, that gajar ka halwa you're craving? The ghee in it actually helps your body utilize the nutrients .
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