Ayurveda expert says consume jaggery throughout winter to nourish your body and strengthen your immunity

In Ayurveda, jaggery is known as a Rasayana, a rejuvenating food that strengthens Ojas (Picture Credit: Canva)

When winter rolls around and the air bites a little sharper, your craving for warmth, comfort, and something sweet naturally rises. That’s when you need to have some gur. Jaggery, the golden-brown traditional sweetener made from sugarcane juice, is a seasonal tonic.

In Ayurveda, jaggery is known as a Rasayana, a rejuvenating food that strengthens Ojas, the body’s vital energy. It balances Vata and Kapha doshas, both of which tend to surge in cold weather, explains Dr Prachi Sharma Vats, BAMS and Ayurveda Expert, Sheopal’s.

“Winter boosts the body’s appetite and digestive strength, making it the perfect season to enjoy nutrient-dense foods like jaggery. Unlike refined sugar, jaggery nourishes the body while supporting digestion and immunity," she said.

Natural energy without the crash: Ever felt that mid-day slump after a sugary treat? Jaggery doesn’t do that. “Its complex carbs break down slowly, offering a steady release of energy through the day, perfect for when short winter days make you feel sluggish.” says Dr Vats.

Also read: Sleeping for less than 6 hours every night? Doctors have a warning that you must not ignore

Supports digestion and gut health: Ayurveda suggests a small piece of jaggery before meals. “It kindles Agni — the digestive fire, helping the body absorb nutrients better,” says Dr Vats. “It keeps gas, bloating, and heaviness at bay, especially when metabolism slows in winter.”

Cleanses the lungs and eases congestion:
Cold air and pollution can leave your chest heavy and throat scratchy. “Jaggery’s warming, cleansing nature clears mucus and soothes airways. Pair it with sesame seeds or dry ginger, a classic Ayurvedic combo. Try making little til-gur balls for a tasty immunity boost.” she shares.

Rich in iron and essential minerals: Jaggery is naturally rich in iron, magnesium, and potassium. “It’s a gentle, natural way to fight fatigue or anaemia, especially helpful for women and anyone feeling drained by the cold.” shares Dr Vats.

Strengthens immunity and aids detox: This sweetener helps purify the blood, support liver function, and flush out toxins. “When taken with ghee or warm water, jaggery helps reduce dryness, stiffness, and winter fatigue,” adds Dr Vats.

Keeps the body warm from within: That’s why traditional winter treats like gond ke laddoo and gur halwa exist, they aren’t just indulgent, they’re functional. They warm the body, sustain energy, and build strength all season long.

Dr Vata suggests tips to use jaggery mindfully: A little goes a long way. Ayurveda reminds us that even good things need moderation.

Also read: Delhi-based cardiologist has a warning for samosa lovers; Learn why his post is going viral

Try these simple ideas:

• Nibble a small piece before meals to spark digestion
• Stir grated jaggery into herbal tea or kadha
• Mix with sesame or peanuts for a wholesome snack
• Use in warm desserts or porridges to balance energy

FAQs on benefits of jaggery:

Q: What is jaggery?
A: Jaggery is a natural sweetener made from sugarcane or palm sap without chemical processing.

Q: How is jaggery healthier than sugar?
A: It retains minerals like iron, magnesium, and potassium that are lost in refined sugar.

Q: Does jaggery help with digestion?
A: Yes, consuming a small amount after meals can aid digestion and prevent constipation.

Q: Can jaggery boost energy?
A: Yes, it provides a quick and sustained release of energy without sudden sugar crashes.

Q: Is jaggery good for immunity?
A: Yes, it contains antioxidants and minerals that help strengthen the immune system.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.