Mercury Drops to 3°C: Doctors Share 8 Foods That Keep the Body Warm From Within and Boost Strength

As temperatures plunge to near 3 degrees Celsius, biting cold and cold-wave conditions have tightened their grip across Delhi and several northern regions. The severe chill has begun to affect daily life, with people experiencing body stiffness, fatigue, and increased vulnerability to seasonal illnesses. The India Meteorological Department has issued a Yellow Alert for cold-wave conditions, urging citizens to take precautions.

Health experts warn that extreme cold does not just cause discomfort—it directly impacts the body’s internal functioning. Slower blood circulation, weakened immunity, joint pain, fluctuations in blood pressure, and low energy levels are common during harsh winters. Doctors emphasize that keeping the body warm from the inside is just as important as wearing warm clothes.

Why Winter Diet Matters

According to Dr. Sandeep Jassal, many people turn to junk food, excessively spicy meals, or heavy non-vegetarian diets to feel warm. While such foods may provide temporary warmth, they can harm digestion and increase the risk of obesity, high cholesterol, and diabetes.

Instead, doctors recommend traditional, seasonal, and nutritious foods that generate sustained body heat while strengthening immunity and overall health.

8 Doctor-Recommended Foods to Stay Warm and Strong

1. Khichdi and Dalia

Khichdi, dalia, and whole-wheat porridge are ideal winter foods. Rich in complex carbohydrates, they provide instant energy and help maintain body warmth. Adding a small amount of ghee enhances long-lasting energy and digestion.

2. Dry Fruits and Nuts

Peanuts, almonds, cashews, walnuts, figs, dates, sesame sweets, and winter delicacies like revdi are packed with healthy fats, iron, and essential nutrients. These help regulate body temperature, improve blood circulation, and protect against cold.

3. Chicken Soup

For non-vegetarians, warm chicken soup is highly beneficial. It is rich in protein and minerals, boosts immunity, provides instant warmth, and helps prevent cold, cough, and seasonal weakness.

4. Protein-Rich Lentils and Beans

Vegetarians can rely on lentils, chickpeas, kidney beans, and vegetable soups. These foods are high in protein and fiber, keeping the body energized, aiding digestion, and maintaining internal warmth for longer periods.

5. Honey and Ghee

Honey helps soothe sore throat, cough, and cold while strengthening immunity with its antioxidants. Ghee is a winter superfood that improves digestion, provides sustained energy, and helps maintain internal body heat. A small spoon daily is enough.

6. Raw Warming Spices

Spices such as ginger, cumin, black pepper, cinnamon, and sesame seeds naturally generate heat in the body. They can be added to meals or consumed as herbal decoctions (kadha) to prevent winter infections.

7. Hot Homemade Soups

Vegetable soups made with seasonal produce help retain warmth, improve hydration, and support immunity during cold spells.

8. Seasonal Desi Foods

Traditional Indian winter foods are designed to match the season’s needs. They strengthen the body, improve stamina, and protect against weather-related illnesses.

Expert Advice

Doctors stress that winter nutrition should focus on balance, warmth, and digestion, rather than excessive spice or processed food. Proper diet not only keeps the body warm but also improves energy levels and mental alertness during cold days.

Disclaimer

This article is for general informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider for personalized guidance.