Immunity-Boosting Foods To Help Your Body Fight Off Infections This Winter

Immunity-Boosting Foods: At this time of the year, it is especially important to consume food that is rich in certain vitamins and minerals to help your immune system fight off illness. Check out nutritious food items that can beat common human ailments during the winter season

Your immune system is a guard to protect your body from diseases. And as the air turns crisp and days get shorter, your immune system faces a unique challenge during the cold weather season. At this time of the year, it is especially important to consume food that is rich in certain vitamins and minerals to help your immune system fight off illness.

According to a registered dietitian, Julia Zumpano, "A strong immune booster, your body against the common cold and the flu. It can also help you recover from injury and keep your energy level high." To help you beat common human ailments during the winter season, we have created some of the best vitamin-rich foods for boosting your immunity. Here's the least

Citrus

Fruits like oranges, lemons and grapes loaded with vitamin C can boost your white blood cell production, which is one of the frontline defenders against any viruses. Research has shown that consuming vitamin C regularly can show a significant improvement in common colds in adults. During this winter season, to protect yourself from viral illnesses, you may start your day with warm lemon water or incorporate citrus fruits into your diet to boost immunity.

Leafy green vegetables

Vegetable items like spinach, cabbage, mint or mustard leaves are great to protect your cells. They are also rich in vitamin C, antioxidants and beta carotene, which may increase your immune system's fighting ability. These leafy green vegetables are versatile ingredients you can add to soup, dals, or even make a warm Paratha by mixing them with dough for a nourishing meal.

Nuts

It is common to experience fatigue, especially during the winter season, as your immune system faces challenges to fight off viruses. To improve your immune cell function and reduce oxidative stress, you can snack on a handful of almonds, sunflower seeds, or walnuts. These food items are rich in vitamin E that can support your immune cell health and also strengthen your immunity.

Herbs and spices

Another great addition to your diet, the season changes are ginger, garlic, holy basil or turmeric. There are some easily available kitchen staples that can fight off viral infections. Herbs and spices are loaded with powerful anti-inflammatory and antioxidant properties. Brewing a cup of tea using these ingredients may help reduce throat inflammation and also support immune defence.

Seasonal fruits

Do not forget to consume fruits that are in season, for instance, a papaya. This fruit is loaded with papain enzyme, which provides the inflammatory benefits, can fulfil 100 per cent of daily vitamin C intake. Other fruits include kiwi, Indian gooseberry, guavas and strawberries.

There are no superfoods that can build your immunity overnight, but mindfully eating with consistency can help your energy remain steady. Apart from consuming a nutrient-rich diet and do not forget to work out regularly as this factor also contributes to improving your immunity and reducing infection risk.