Benefits of amla, gud and haldi: Every time winter or flu season rolls around, the same advice comes back on repeat: eat amla for immunity, sip haldi milk at night, and swap sugar for jaggery because it’s “healthier.” The question is, are these just family traditions, or do they actually help? The answer is somewhere in the middle.
They’re not magic cures or replacements for medical treatment, but foods like amla, turmeric and jaggery do support your body’s defences, especially in the colder months when coughs and colds are everywhere.
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Amla: the desi immunity champ
If India had to pick one natural immunity star, amla (Indian gooseberry) would be high on the list. This small, tangy fruit has been used in Ayurveda for centuries. You can have one fresh amla a day, or mix about 30–50 ml of amla juice in warm water each morning. It’s one of the richest natural sources of vitamin C, even beating oranges.
Vitamin C helps your immune system by:
- Supporting your body in fighting infections
- Helping produce white blood cells, the “soldiers” of your defence system
- It acts as an antioxidant that repairs day-to-day cell damage
Taken regularly, amla can be a simple, home-friendly way to give your immunity a small but meaningful boost.
Jaggery:
If you grew up in India, you’ve probably been given a small piece of jaggery after meals “for digestion.” That habit wasn’t random. Jaggery is made from sugarcane juice or palm sap, and unlike refined sugar, it retains trace minerals such as iron, magnesium and zinc that are lost during processing.
You can swap a bit of your regular sugar with jaggery by adding a small piece to warm milk or tea, sprinkling some over hot rotis, or mixing it with sesame seeds in winter snacks.
Traditionally, jaggery is believed to:
- Support the body’s natural detox processes and ease the load on the liver
- Give quick energy without the same sharp spikes and crashes as white sugar
- Help the respiratory system by loosening mucus and soothing the throat
- Have a mild “warming” effect, which is why it’s so popular in colder weather
Turmeric:
“Drink haldi wala doodh, you’ll feel better” is one of the oldest health tips in Indian homes, and this one actually has science behind it. Turmeric’s main active compound, curcumin, is known for its anti-inflammatory and antibacterial properties.
Turmeric may help your body by:
- Calming internal inflammation, which is closely linked to immune function
- Supporting the liver and aiding digestion
- Helping your body deal with minor infections like simple coughs or sore throats
- Acting as an antioxidant, protecting cells from everyday wear and tear
Easy ways to include turmeric in your diet:
- Golden milk (haldi doodh): Stir about ½ teaspoon turmeric and a pinch of black pepper into warm milk.
- Morning drink: Mix ¼ teaspoon turmeric into warm water with honey or lemon for a gentle start to the day.
| Time | Habit | Why does it help? |
| Morning | 1 glass warm water + 1 tsp amla juice + honey | Boosts Vitamin C, detoxifies |
| Lunch | Small piece of jaggery | Aids digestion and provides minerals |
| Evening | Turmeric tea or haldi milk | Calms nerves, reduces inflammation |
| Night | Eat fresh fruits, stay hydrated | Supports immune function |
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Amla, jaggery and turmeric aren’t just “nani ke nuske”. They’re simple, everyday foods that can genuinely support your health when you use them consistently and sensibly. They won’t cure a cold overnight, but over time they help your body feel stronger, more balanced and better able to cope with infections. This winter, before you pick up a fancy immunity drink from the shelf, take a look at what’s already in your kitchen.