7 immunity boosting foods to fight seasonal infections

As the winter season bids adieu, a host of seasonal infections like flu, cough and cold can be triggered by rise in the count of allergens that can weaken immunity. Transition from winter to summer can also be tricky as there may be a difference in daytime and night temperature which could confuse people whether or not to continue wearing woollens. To prevent falling ill, it is recommended to add some immunity boosters to your diet that can help you adapt to the changing weather in a healthy way. (Also read: Beat Omicron with these immunity-boosting drinks)

When you are eating a well-balanced diet with foods of all groups included in your plate, you acquire the right ammunition to fight bacteria and viruses. “No specific food is a sure-fire way to prevent illness during the plus or minus degree weather, but following a healthy balanced diet will not only satisfy your body’s needs, but also provides adequate nutrients needed which have various benefits,” says Haripriya N. executive nutritionist at the Cloudnine Group of Hospitals, OMR Chennai.

The nutritionist suggests 7 foods that everyone, especially children and those with low immunity, should include in their daily diet to ward off seasonal infections.

1. The power of citrus fruits

Vitamin C is called as immune-building nutrient which is known to fight off infections by increasing the production of white blood cells (WBC). It is mainly essential for the kids to build their immune system to prevent seasonal allergies. It is also helpful to balance the electrolytes status which prevents from dehydration and heat flushes. Citrus fruits like mosambi, oranges, lemon, amla, guava and kiwi are packed with vitamin C.

How to add to diet

It can be consumed as amla shot, simple bowl of citrus salad, fresh juices with fibre intact, smoothies etc.

2. Pepper and turmeric

Black pepper (Piperine) and turmeric (curcumin) are Indian spices that are known to be therapeutic in nature. They carry potent antioxidants, anti-microbial properties that ward off infections, enhance mood, improve sleep and prevent cancer. To get utmost benefit, use pepper and turmeric together for better absorption.

How to add to diet

It can be consumed as Golden latte- turmeric pepper milk, turmeric tea, pepper rasam, vegetable salads with dash of pepper powder.

3. Sweet potatoes

Sweet potatoes are good source of carbohydrates which provide instant energy. It is also packed with beta- carotene, vitamin C, Vitamin B6, potassium which help to improve the immune system, digestive health preventing constipation. (Also read: Rujuta Diwekar on the magic of sweet potato, recommends it to people with diabetes, PCOD)

How to add to diet

This serves as a best snacking option for kids. It can be boiled, mashed, and made as a pancake and be served with fresh fruit homemade jams or yum honey or hot chocolate syrup.

4. Pumpkins and carrots

The bright orange vegetables are loaded with beta-carotene, a precursor of vitamin A, vitamin C, fibre, potassium and other antioxidant compounds, including lutein and zeaxanthin that form healthy mucus membranes and immunity and is therefore highly important to include them in diet on a regular basis.

How to add to diet

Can be consumed as pumpkin carrot soups, pumpkin pancake, and carrot kheer.

5. Eggs

Egg as a whole is a high biological value protein which contains essential amino acids required for the growth and development mainly in children. Eggs may cause heat in the body, but if eaten in moderation – 1-2 per day – it proves to be an excellent wholesome food. Drink good amount of water when you include proteins in your diet for better digestion. (Also read: World Egg Day: Know the health benefits of eating eggs every day)

How to add to diet

Egg yolks contains vitamin D and it can be consumed as egg salads, egg bhurji with pepper or boiled eggs.

6. Nuts

Nuts are one of the best nutrient-dense comfort foods that keep you energetic during all the seasons because of the healthy fats (omega 3 fatty acid), folic acid, niacin and vitamins E and B6, and minerals like magnesium, copper, zinc, selenium, phosphorus and potassium present. It’s a best on-the-go snack for expecting mothers, lactating women and children.

How to add to diet

They can be consumed as nutty shake, nuts cookie or mixed nut balls. They serve as perfect snacks throughout the day.

7.  Stay hydrated with melons

Watermelons, cantaloupe, muskmelons, pumpkin etc., contain good amount of water, potassium, magnesium, vitamin A, B6, niacin that help regulate body temperature and blood pressure, keep you hydrated and promote skin health. For pregnant mothers it is helpful to control the blood sugar levels as it has good amount of both soluble and insoluble fibre.

How to add to diet

Can be consumed as fresh juices, melon salads, pumpkin soups or sabzi, tart or pie, stuffed paratha.