Boosting Immunity During Winter
Specific foods can help keep the immune system fortified, strong and functioning optimally. If you are looking for ways to ward off the dreaded winter colds, your primary step should be a visit to the market to pick up immune boosting foods and winter produce. Design your meals such that they incorporate these superfoods which can act as immune system boosters and will help enhance your defences against the germs!
5 foods that will rev up your immune mechanism
A potent immune boosting food, turmeric is a powerful antiseptic as well as potent anti-inflammatory agent. Its active principle, curcumin is responsible for its health benefits. Turmeric augments the working of the immune system by increasing the immune-modulating ability of the body. Add haldi to your flu prevention regime by starting your day with a glass of haldi doodh, or add a tablespoon of haldi to your smoothie. Make sure you add liberal amounts to your curries and gravies. Pick Tata Sampann Turmeric Powder as each packet provides you with guaranteed 3% of curcumin and ensure that you get enough of this golden spice this winter!
Citrus fruits help build up your immune system. Laden with vitamin C, limes, lemons, and oranges, are one of the foods to fortify functioning of the immune system. Vitamin C helps battle infections and is robust free radical fighter as well. Have a glass of nimboo pani every day, squeeze limes and lemons over your salad and snack on an orange when hungry.
An excellent winter produce, spinach makes it to the list not only because it is a wonderful source of vitamins A, C and K; it also has antioxidants and beta carotene, which enhance the body’s infection-fighting ability. Add palak to your stir-fry vegetables, have a spinach juice every morning or stick to good ol’ palak paneer and palak shorba for a flavourful and nutrient packed meal.
If you’re a strawberry lover or need more reasons to include this delicious fruit into your diet, the remarkable health benefits of strawberries will elevate your love for it! Strawberries are a good source of vitamin C, folate and manganese. They are rich in powerful anthocyanins which are responsible for its nutritive benefits. Consume the fruit fresh or raw, add them to juices and smoothies or include them in jams and desserts.
Red lentils or masoor dal
A potent source of immunity-augmenting iron, vitamin B6, and zinc, masoor helps fight infections effectively. Lentils provide a large dose of fibre too which provide energy and keep sugar levels balanced. Considering the nutritional value of masoor, you should try to integrate it in your daily diet. Always opt for organically grown produce and store it in a cool, dry place. Tata Sampann dals are nutritious as they are unpolished and undergo rigorous quality checks.
Try to include these 5 super foods in your diet, exercise regularly and try to get enough sleep to stay healthy this winter. All these help keep your immune system in excellent form.
Reference: Nutrition and the Immune System, the American Journal of Clinical Nutrition, 1997
This article is authored by Dr. Shweta U. Shah
The views and opinions expressed in this content piece are those of the author(s) and not necessarily reflect the official policy or position of any other agency, organization, employer or company. Assumptions made in the analysis are not reflective of the position of any entity other than the author(s).