You need these 7 superfoods to build your immunity during winter

During winter, our immune system may face increased challenges due to factors like cold weather, reduced sunlight exposure, and the prevalence of cold and flu viruses. Superfoods, which are nutrient-dense and rich in vitamins, minerals, and antioxidants, can play a crucial role in supporting and strengthening the immune system.

These foods provide essential nutrients that contribute to the production and functioning of immune cells, helping the body fend off infections and illnesses more effectively, according to Dr G. Sushma Kumari, clinical dietician, CARE Hospitals, Banjara Hills, Hyderabad.

7 Winter Superfoods to Boost Immunity

Citrus Fruits (e.g., Oranges, Grapefruits, and Clementines)

– How they help: Citrus fruits are packed with vitamin C, an antioxidant that supports the production of white blood cells and antibodies, essential components of the immune system.

Broccoli

– How it helps: Broccoli is rich in vitamins A, C, and E, as well as fibre. It contains sulforaphane, a compound that has anti-inflammatory and antioxidant properties.

Garlic

– How it helps: Garlic contains allicin, a compound known for its antimicrobial properties. It may help enhance the immune system’s ability to fight infections.

Ginger

– How it helps: Ginger has anti-inflammatory and antioxidant properties. It may help reduce inflammation, and its warming effect can be soothing during the cold winter months.

Spinach

– How it helps: Spinach is a nutrient powerhouse, providing vitamins A and C, as well as various antioxidants. It also contains iron, which is important for maintaining a healthy immune system.

Yoghurt (Probiotics)

– How it helps: Yoghurt with live cultures is a source of probiotics, which support gut health. A healthy gut microbiome is linked to a strong immune system.

Nuts and Seeds (e.g., Almonds and Sunflower Seeds)

– How they help: Nuts and seeds are rich in vitamin E, an antioxidant that plays a role in immune function. They also provide healthy fats that support overall well-being.

Here are some additional tips for incorporating superfoods into your diet during winter.

– Include a variety of these superfoods in your meals to ensure a diverse range of nutrients.
– Consider incorporating them into smoothies, salads, or snacks.
– Choose whole, minimally processed foods for maximum nutritional benefits.

Remember, while superfoods can contribute to overall health and immunity, a balanced diet, regular exercise, and sufficient sleep are essential components of a healthy lifestyle, especially during the winter months.

Reference Link

https://indianexpress.com/article/lifestyle/food-wine/superfoods-immunity-winter-9076401/