As November settles in, the mornings in Bangladesh start to feel different. The air gets drier, the dust in Dhaka thickens, and before long our skin feels tight after a wash and someone at home has the first sniffle of the season. Most of us reach for the usual winter routine: more lotion, a warm cup of tea, maybe some extra fruit.

This year, it's worth knowing about one small orange berry that people in the high Himalayas have relied on for generations through far harsher winters than ours: sea buckthorn.

What is sea buckthorn?

Sea buckthorn (Hippophae rhamnoides) is a thorny shrub that grows wild in cold, dry mountain regions, including Ladakh, Spiti, Nepal and Tibet. Its bright orange berries are tiny and very sour, a bit like a cross between a lemon and a passion fruit. In Ladakh it's called "leh berry", and it has long been used in traditional Tibetan and Ayurvedic practice as a food and a tonic.

What makes it interesting is what's packed inside those small berries:

• Vitamin C. Sea buckthorn is one of the richest fruit sources of vitamin C, which the body needs for normal immune function and for making collagen in the skin.
• Omega-7 (palmitoleic acid). This is a fatty acid that is rare in most foods. Sea buckthorn is one of the few plants that contains a lot of it, alongside omega-3, 6 and 9.
• Vitamin E and carotenoids. These give the berry its deep orange colour and act as antioxidants.
• Flavonoids and other plant compounds that have been studied for their antioxidant properties.

Research on sea buckthorn is still growing, and it isn't a medicine or a cure for anything. But as a nutrient-dense food, it can be a useful addition to a balanced winter diet.

Why it fits a Bangladeshi winter

1. Support for immunity in cold and flu season. Our winter brings more time indoors, closed windows and coughs passing around the family. Getting enough vitamin C from food is one part of keeping your immune system working normally, and sea buckthorn is a concentrated way to add it.

2. Help for dry, dull winter skin. Dry air and dust pull moisture from the skin. The vitamin C, vitamin E and essential fatty acids in sea buckthorn are the same nutrients skin relies on to stay supple, which is why the oil is popular in skin care. Taking it as part of your diet works from the inside, alongside a good moisturiser on the outside.

3. An antioxidant boost when air quality drops. Winter is when Dhaka's air quality is usually at its worst. No food can undo pollution, but a diet rich in antioxidants from fruit and vegetables is sensible, and sea buckthorn is one of the most colourful options.

4. A natural energy lift. Many people find a morning glass of sea buckthorn juice a refreshing start on a sluggish, foggy day, without the sugar of packaged drinks.

How to use sea buckthorn at home

Because the berry is so sour, most people take it in one of two easy forms.

Pulp concentrate (juice). This is the simplest way. Mix a small amount of concentrate (follow the dose on the bottle, usually 15 to 30 ml) with a glass of water, and add a teaspoon of honey if you find it too tart. Drink it in the morning or after a meal. A bottle of Ayuzera (Wellwith) Himalayan Sea Buckthorn Pulp Concentrate 300ml is cold-pressed and makes several litres of juice once diluted, so it lasts the family a good while.

Berry powder. Powder is easy to store and travel with, and you can add it to almost anything:

• Stir half to one teaspoon into a glass of water, lassi or a smoothie.
• Sprinkle it over yoghurt, muri or oats in the morning.
• Mix it into a homemade fruit chaat or salad dressing for a tangy kick.

Naturesum Himalayan Sea Buckthorn Berries Powder is 100% organic and a handy option if you prefer a powder over a liquid.

A tip: don't add sea buckthorn to boiling water or cook it for long, because heat breaks down vitamin C. Mix it into room-temperature or lukewarm drinks instead.

Pair it with a local favourite: amla

If you grew up eating amloki, you already know another vitamin C powerhouse. Amla (Indian gooseberry) and sea buckthorn make a great winter pair: amla for daily vitamin C and digestion, sea buckthorn for its extra omega fatty acids and antioxidants.

An easy routine is a glass of sea buckthorn juice in the morning and half a teaspoon of amla powder in warm water with honey in the evening. Organic India Amla Powder 200g is certified organic and made from whole amla.

Other simple winter habits that help

Sea buckthorn works best as part of an overall healthy winter, not on its own. A few basics make a real difference:

• Drink enough water. We feel less thirsty in winter, but skin and airways still need hydration.
• Eat seasonal produce. Winter in Bangladesh brings oranges, guava, cauliflower, spinach and carrots, all good sources of vitamins.
• Moisturise right after a bath while skin is still slightly damp, and don't forget your lips and heels.
• Sleep well. Seven to eight hours of sleep helps your body recover and keeps your immune system strong.
• Wear a mask outdoors on high-pollution days, especially if anyone at home has asthma.

Who should be careful

Sea buckthorn is a food and is generally well tolerated, but a few people should check with a doctor before taking it regularly:

• Pregnant or breastfeeding women.
• Anyone taking blood-thinning medicine, as sea buckthorn may affect clotting.
• People with low blood pressure or on blood pressure medicine.
• Anyone with a scheduled surgery.
• Children, for whom the dose should be smaller.

Start with a small amount to see how your stomach handles the tartness, and stop if you notice any reaction.

Find it at Shop in Shop

You can browse our full range of immunity builders, including sea buckthorn and amla, with delivery across Bangladesh. Have a question about which product suits you? Message us and our team will help.

Stay warm, stay well, and enjoy the season.

Disclaimer: This article is for general information only and is not medical advice. Sea buckthorn and amla are foods and supplements, not treatments for any disease. Please speak to a qualified doctor before starting any supplement, especially if you are pregnant, breastfeeding, taking medicine, or have a health condition.