As the winter season draws to a close, an increase in the number of allergens that might decrease immunity can produce a slew of seasonal diseases such as flu, cough, and cold. Transitioning from winter to summer can be difficult since there may be a difference in daytime and nighttime temperatures, making it difficult to decide whether or not to wear woollens. Immunity boosters should be included in your diet to help you avoid becoming sick. “A healthy balanced diet will not only meet your body’s demands, but it will also give appropriate nutrients that have varied advantages and you will gain the necessary artillery to battle infections and viruses.” ALSO READ : HOW TO BOOST IMMUNITY IN TOUGH TIMES

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

1. Citrus fruits’ potency

Vitamin C is abundant in citrus fruits such as mosambi, oranges, lemon, amla, guava, and kiwi.

Vitamin C is an immune-boosting nutrient that boosts the production of white blood cells, which helps to fight infections (WBC). It is particularly important for children to strengthen their immune systems in order to avoid seasonal allergies. It also helps to maintain electrolyte balance, which avoids dehydration and heat stroke. Vitamin C is abundant in citrus fruits such as mosambi, oranges, lemon, amla, guava, and kiwi. ALSO READ : BOOST YOUR HEALTH WITH THESE SUPERFOODS

How to Include in Your Diet

It may be taken as an amla shot, a simple citrus salad, fresh juices with fibre, smoothies, and so on.

2. Turmeric and pepper

Indian spices such as black pepper (piperine) and turmeric (curcumin) are recognised to have medicinal properties. They include powerful antioxidants and antimicrobial characteristics that help to fight infections, boost mood, sleep, and prevent cancer. Use pepper and turmeric together for maximum effectiveness and absorption.

How to Include in Your Diet

Golden latte-turmeric pepper milk, turmeric tea, pepper rasam, and vegetable salads with a sprinkle of pepper powder may all be made with it.

3. Sweet potatoes

Sweet potatoes are high in carbs, which deliver energy quickly. It’s also high in beta-carotene, vitamin C, vitamin B6, and potassium, all of which assist to boost the immune system and avoid constipation.

How to Include in Your Diet

This is an excellent snacking choice for children. It can be cooked, mashed, and turned into a pancake, then served with fresh fruit jams, delicious honey, or hot chocolate syrup.

4. 4. Carrots and pumpkins

The bright orange vegetables are high in beta-carotene, which is a precursor to vitamin A, vitamin C, fibre, potassium, and other antioxidant compounds such as lutein and zeaxanthin, which help to form healthy mucus membranes and immunity. It is therefore critical to include them in your diet on a regular basis.

How to Include in Your Diet

Pumpkin carrot soups, pumpkin pancakes, and carrot kheer are all options.

5. Eggs

The egg as a whole is a high biological value protein that includes vital amino acids for children’s growth and development. Eggs may create heat in the body, but when consumed in moderation – 1-2 per day – they are a healthy food. When including proteins in your diet, drink plenty of water to aid digestion.

How to Include in Your Diet

Egg yolks are high in vitamin D and can be eaten raw or cooked in egg salads, egg bhurji with pepper, or boiled eggs.

6. Nuts

Because of the beneficial fats (omega 3 fatty acid), folic acid, niacin, and vitamins E and B6, as well as minerals like magnesium, copper, zinc, selenium, phosphorus, and potassium, nuts are one of the greatest nutrient-dense comfort foods that keep you energetic throughout the year. It’s a great on-the-go snack for pregnant women, breastfeeding women, and kids.

How to Include in Your Diet

They can be ingested in the form of a nutty drink, a nut biscuit, or a mixture of nut balls. They’re ideal for munching on throughout the day.

7.  Stay hydrated with melons

Watermelons, cantaloupes, muskmelons, and pumpkins, among other fruits and vegetables, are high in water, potassium, magnesium, vitamin A, B6, and niacin, all of which assist to regulate body temperature and blood pressure, keep you hydrated, and improve skin health. Because it has a significant quantity of both soluble and insoluble fibre, it is beneficial to pregnant moms in controlling blood sugar levels.

How to Include in Your Diet

Fresh juices, melon salads, pumpkin soups or sabzi, tarts or pies, and filled parathas are all options.


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