Winter Immunity- Try These Foods To Keep The Cold At Bay

Winter is here, and we are all experiencing certain minor discomfort and health issues. Occasional throat irritation, whizzing cough, runny nose, a feverish sensation to disturbed digestion are a few common complaints. The onset of winter makes us prone to colds and coughs, and if the immune system is compromised, we get susceptible to them. Of course, medicines are there as a curative option. But isn't it wise to swear by the adage: 'prevention is better than cure'? Instead of fighting the common cold with chemicals and compounds, one can build a strong immunity by adding a few foods. These nutrition-enriched edibles are known for their immunity-boosting and cold-curing properties. Incorporating cold-fighting foods into your diet is the best way to boost your white blood cells. If you can eat them regularly, your immune system will stay in the best condition to combat diseases and germs. 

Also Read: Immunity Boosting Juices For Winters

Did you know garlic helps prevent colds most successfully? It has the immune-boosting compound allicin, which is the main ingredient for strengthening the immune system. If consumed regularly, it helps boost your immune system. You may try garlic with tea or with an orange juice chaser. 

Vitamin-D-rich foods and milk 

Cow milk, Image Source: Freepik

A study by the Massachusetts General Hospital found that people with lower levels of vitamin D-rich foods are likely to get cold quickly. Fortified cereal or milk rich in vitamin D successfully fights cold. Besides, milk or other vitamin D-rich foods help elevate your mood early in the morning, which is an added benefit. A deficit of vitamin D leads to a compromised immune system. Foods such as egg yolk, fatty fish, mushrooms, cheese, and fish oil are good sources of this vitamin. Likewise, cow's milk is enriched with vitamin D.

Yoghurt 

Yoghurt is a "good bacterium" that boosts the human immunity system. It helps in good digestion, better sleep and so on. A natural source of probiotics, yoghurt should be consumed regularly. 

Turmeric

Turmeric powder, Image Source: Freepik

Turmeric is a great spice to fight off cold. How? The presence of antioxidants in turmeric offers potent anti-inflammatory properties. Research shows that these fine attributes make turmeric a strong defence against congestion, colds, and coughs. Use a few spoon full of dust turmeric in milk, or you may use it for seasoning grains, lean meat, and other healthy foods. 

Zinc-enriched foods

Pumpkin seeds, Image Source: Freepik

A recent meta-analysis of various research found that zinc lozenges or syrup cut the duration of a cold by one day. It was beneficial when given within 24 hours of the onset of cold symptoms. A meta-analysis conducted in 2017 by Harri Hemilä of the University of Helsinki concluded that 80 to 92 milligrammes of zinc per day, administered at the onset of cold symptoms, shortened the duration of the common cold by 33%. Foods high in zinc, such as fortified cereal, oysters, red meat, pumpkin seeds, beans, etc., should be included in your diet daily. 

Plenty of liquids 

Have plenty of liquids to keep your body hydrated and your inner system clear. Beverages like hot herbal tea are a great way of keeping you hydrated, comfortable, and warm. In addition, tea gives you relief from congestion. Avoid having too much sugar in your beverages since it negatively affects your immunity system, weakening it further.