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One of the most common sayings to live by is “Change is the only constant!”. Well, yes. Times change, and so does the weather. And what helps us stay healthy during this weather change is our immune system. Right now, most parts of India are going through a change where the transition is from a hotter temperature to a cooler one. And for us to remain healthy, our immune system needs to be boosted by our diet and healthy habits.
Here are 10 foods that you can eat to boost your immunity. All of these food items are easily available on the market, and most are commonly used in our daily foods.
Citrus Fruits
Recipe - Kanpur kitchen & vlogs
Citrus fruits such as oranges, grapefruits, lemons, and limes are renowned for their high vitamin C content. Vitamin C is a potent antioxidant that supports the production of white blood cells, the body's primary defenders against infections. Including a variety of citrus fruits in your diet can give your immune system the boost it needs to fend off illnesses. Remember to have them in the early part of the day for the best results. You can pick fruits like oranges, mosambi, pineapple, pomegranates, and more to squeeze juices, add them to fruit salads, or have these fruits as a snack.
Garlic
Garlic has been celebrated for its medicinal properties for centuries. It contains allicin, a compound with powerful antimicrobial and immune-boosting effects. Regular consumption of garlic may help reduce the severity and duration of colds and flu. Incorporate fresh garlic into your meals in this changing weather. Make soups, bhujiya, or stir-fried veggies with loads of garlic.
Yoghurt
A healthy gut is closely linked to a robust immune system, and yoghurt is an excellent source of probiotics, which are beneficial bacteria that promote gut health. Look for plain yoghurt instead of flavoured ones, as these can help balance the bacteria in your digestive system and strengthen your immune response. You can also make shakes and smoothies with yoghurt or enjoy curd for lunch.
Berries
Berries such as blueberries, strawberries, and raspberries are packed with antioxidants that combat oxidative stress and inflammation in the body. These antioxidants, including flavonoids and polyphenols, play a crucial role in supporting immune function. Add a handful of mixed berries to your morning cereal or enjoy them as a fuss-free evening snack.
Spinach
Spinach saag is a nutritional powerhouse, rich in vitamins C and E and beta-carotene. These antioxidants work together to support the immune system and protect the body from harm caused by sudden weather changes. Whether sautéed, blended into a smoothie, tossed into a salad, or made into palak paneer and other gravies, adding spinach to your diet can contribute to your overall immune health.
Almonds
We have always heard about the multiple benefits of dry fruits and almonds, specifically. Almonds are not only a tasty snack but also a great source of vitamin E, a key antioxidant that helps maintain your cell membranes. Including almonds in your diet can contribute to a healthy immune system by protecting cells from damage. Enjoy a handful of almonds as a quick snack, soak them overnight and eat in the morning, or sprinkle them on your oatmeal.
Ginger
One spice that has long been valued for its anti-inflammatory and immune-boosting properties is our beloved ginger. It contains bioactive compounds such as gingerol, which may help reduce inflammation and support immune function. The best way is to add freshly grated ginger to your meals, sip on ginger tea, or add it to your special winter halwas in moderation.
Green Tea
Recipe - Something's Cooking With Alpa
Soothing, calming, and healthy, green tea is rich in catechins, which have been shown to have immune-boosting properties. Regular consumption of green tea may enhance the production of immune cells and help regulate immune function. So, this winter morning, before you have your breakfast, enjoy a comforting cup of green tea to reap its immune-supporting benefits.
Fatty Fish
Pomfret and other fatty fish like mackerel and hilsa are well-known sources of omega-3 fatty acids. These essential fats play a crucial role in immune cell function and help regulate inflammation. If you are a pescatarian, consider having fatty fish at least twice a week to improve your immunity. You can roast or grill them and even cook them in a light gravy that can accompany bread or rice.
Turmeric
Called the Golden Spice, our elders have maintained that there is nothing haldi cannot cure, and they are not that far from the truth. If we speak about curcumin, the active compound in turmeric, it boasts powerful anti-inflammatory and antioxidant properties. Adding turmeric to your cooking or enjoying it as haldi doodh can contribute to a resilient immune system. Consider adding black pepper to enhance the absorption of curcumin in the body, as turmeric and pepper work well together.
