While it remains cold in many parts of the country, especially North India, temperatures are gradually rising as nature prepares to welcome spring. On the other hand, changing weather often brings with it the risk of flu. “As the weather changes, it becomes paramount to strengthen your immune system,” says functional nutritionist Mugdha Pradhan, CEO and founder of iThrive, a Pune-based health and wellness startup. The body’s front line defense against viruses and parasites is its immune system.”
Eating a balanced diet is important for a healthy immune system and overall well-being, especially during this transitional period. “Incorporating six scientifically proven immunity-boosting foods into your daily diet can significantly increase your body’s defenses, reduce the frequency of falling sick and reduce the chance of developing chronic diseases Additionally, they may improve digestion, aid weight loss, and aid in achieving your performance goals,” says Pradhan. See what’s included in these six items.
Strengthening the Immune System: 6 Superfoods That Can Work Wonders
Functional nutritionist Mugdha Pradhan lists the following six immunity-boosting foods for this changing season:
1. Fish and Seafood: Fish and seafood, rich in omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have anti-inflammatory effects that strengthen and maintain your immune system. Whether consumed directly or through fish oil supplements, omega-3 fatty acids are essential for strengthening your body’s defenses.
2. Citrus Fruits: Citron is rich in ascorbic acid (vitamin C) which is a very useful antioxidant for the human body. Vitamin C aids in the production of white blood cells which are like soldiers of your body’s immune system. The antioxidant effects of vitamin C may help reduce the risk of heart disease and some cancers. Oranges, guava and kiwi are good sources of vitamin C that you can include in your daily diet.
3. Organ Meat: Organ meat is rich in nutrients, much more so than muscle meat, which is also a good source of protein for the body. Offal provides a full range of vitamins and minerals that your body needs to stay healthy and function ideally, such as zinc, iron, vitamin A and B vitamins. Organ meats and liver, in particular, are loaded with these nutrients and are highly recommended for inclusion in one’s diet.
4. Probiotic Foods: Fermented foods promote the production of bacterial flora which is beneficial for gut health. Foods like yogurt and kimchi are great sources of probiotics, which not only improve immunity by enhancing cell immunity and regulating the gut microbiome and intestinal health, but also aid in digestion, weight loss, and many other health conditions. .
5. Eggs: This everyday food item is the dark horse of nutrition, containing everything from high-quality protein to vitamins like vitamin B, vitamin K, vitamin A, vitamin D, and selenium. We recommend free-range eggs over conventional eggs because they are more nutrient-dense and beneficial for the immune system.
6. Kitchen Herbs: Readily available and packed with powerful immune-boosting properties, kitchen herbs like tulsi (holy basil), oregano, turmeric, and spices like cloves and garlic are rich in anti-inflammatory elements that support immune function. Incorporating these herbs into your daily cooking can provide a delicious boost to your immune defenses during seasonal infections.
“By adding these six immune-boosting superfoods to your daily diet, you can strengthen your body’s defenses and better manage the changing weather, especially during flu season,” says Pradhan.
