The Role of Panjeeri in Immunity Boosting During Seasonal Changes
- Desi Panjeeri Team
- Sep 25
- 4 min read
Seasonal transitions, whether from summer to autumn or winter to spring, often bring with them changes in temperature, humidity, and lifestyle. These shifts can challenge the body’s immune system, leaving many of us prone to colds, coughs, fatigue, or digestive discomfort. While modern supplements are widely available, traditional remedies like panjeeri continue to hold their ground as natural immunity boosters.
Panjeeri, a traditional sweet, is made from flour (often semolina or wholemeal), ghee, dry fruits, and seeds. It has long been valued not just for its taste but also for its medicinal and nutritional qualities. Consumed especially in colder months or after childbirth, panjeeri provides warmth, energy, and strength. But beyond these benefits, it also plays an important role in supporting the immune system during seasonal changes.
In this blog, we explore how panjeeri helps immunity, the role of its ingredients, and why it deserves a place in your diet when the weather changes.
Why Seasonal Changes Affect Immunity
Before diving into the benefits of panjeeri, it’s important to understand why our immunity tends to weaken during transitions between seasons.
Temperature fluctuations: Sudden changes in weather can strain the body’s ability to regulate itself, increasing susceptibility to infections.
Reduced vitamin D: Shorter days in autumn and winter reduce sun exposure, leading to lower vitamin D levels, which are vital for immune defence.
Dietary shifts: People often change their diets with the seasons, sometimes unintentionally reducing intake of fresh fruits, vegetables, or hydration.
Respiratory challenges: Allergies and viral infections, such as colds and flu, are more common during seasonal changes.
Stress and fatigue: Adapting to new routines, whether school terms, work schedules, or festive seasons, can also affect immunity.
This is where nutrient-rich foods like panjeeri step in, offering the body additional support through a carefully balanced blend of ingredients.
Nutrient-Rich Ingredients of Panjeeri and Their Role in Immunity
The power of panjeeri lies in its ingredients. Each component is chosen for its nutritional profile, and together they form a synergy that strengthens the body’s natural defence system.
1. Ghee (Clarified Butter)
Ghee is a healthy fat that supports nutrient absorption, particularly fat-soluble vitamins A, D, E, and K. These vitamins are crucial for immune regulation. Ghee also has anti-inflammatory properties and provides warmth to the body during colder months.
2. Semolina or Wholemeal Flour
These serve as the base of panjeeri, offering complex carbohydrates for sustained energy. Wholemeal flour, in particular, is high in fibre and contains minerals like zinc and iron, both of which play vital roles in immune function.
3. Almonds
Almonds are rich in vitamin E, a powerful antioxidant that protects immune cells from oxidative stress. They also provide protein and healthy fats that keep the body nourished and energised.
4. Cashews
Cashews are a good source of zinc, which supports immune cell development and wound healing. A zinc deficiency can weaken the body’s ability to fight infections.
5. Walnuts
Packed with omega-3 fatty acids, walnuts help reduce inflammation and promote cardiovascular and brain health, all of which indirectly support immune resilience.
6. Raisins
Raisins add natural sweetness along with iron and antioxidants, improving energy levels and supporting the body’s ability to fight infections.
7. Seeds (Flax, Sesame, Fennel)
Flax seeds: Provide omega-3s and fibre, which aid digestion and reduce inflammation.
Sesame seeds: Rich in calcium, magnesium, and zinc, all important for bone strength and immune health.
Fennel seeds: Known for their digestive properties, fennel reduces bloating and supports nutrient absorption.
8. Spices (Cardamom, Ginger, Turmeric – optional additions)
Spices are often added to panjeeri for extra flavour and medicinal value. Cardamom aids digestion, ginger reduces inflammation, and turmeric has strong anti-bacterial and immune-boosting properties.
How Panjeeri Boosts Immunity During Seasonal Changes
By combining all of the above ingredients, panjeeri offers a wide range of immunity-enhancing benefits:
Rich in antioxidants: Nuts, seeds, and raisins help fight free radicals, protecting immune cells from damage.
Strengthens gut health: The fibre and fennel seeds in panjeeri aid digestion. A healthy gut microbiome is directly linked to better immunity.
Provides sustained energy: Carbohydrates and ghee ensure the body has enough energy reserves to cope with seasonal stress and fatigue.
Anti-inflammatory properties: Omega-3 fatty acids and spices reduce inflammation, lowering the risk of infections and allergies.
Micronutrient powerhouse: Zinc, iron, magnesium, and vitamin E all support immune cell production and function.
Thermogenic effect: Panjeeri naturally warms the body, making it especially useful in preventing cold-related illnesses during autumn and winter.
Desi Panjeeri, a perfect boost for immunity.
The Best Time to Eat Panjeeri
Panjeeri is versatile and can be enjoyed at different times of the day, but for maximum immunity benefits:
Morning: A tablespoon with warm milk or water can boost energy and metabolism.
Post-workout: Provides protein and carbohydrates for recovery.
During cold evenings: Acts as a warming, nourishing snack.
However, moderation is important. Since panjeeri is calorie-dense due to nuts and ghee, 1–2 tablespoons daily is sufficient for most people.
Tips to Make Immunity-Boosting Panjeeri at Home
Choose wholemeal over semolina for extra fibre and nutrients.
Add turmeric and black pepper for their proven immune-boosting and anti-inflammatory effects.
Use jaggery instead of refined sugar to retain minerals like iron and magnesium.
Customise nut and seed combinations depending on what is available and tolerated.
Make smaller batches to ensure freshness and preserve nutritional value.
Conclusion
As the seasons change, our bodies need extra support to adapt and fight off infections. Traditional foods like panjeeri offer a natural, nutrient-rich way to strengthen immunity. With its blend of ghee, nuts, seeds, and spices, panjeeri provides antioxidants, healthy fats, and essential vitamins and minerals that collectively support the immune system.
By incorporating panjeeri into your daily diet—especially during autumn and winter—you can give your body a natural defence boost while enjoying a delicious and comforting treat. In times where health is paramount, revisiting such traditional recipes can help us balance modern lifestyles with time-tested wisdom.
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