Winter has arrived and so has the common colds, coughs, and seasonal flu. While it’s a good idea to wrap yourself in warm clothes and sip soup sitting in blankets, your immune system still needs to be fortified by the right kind of superfoods to let you stay ahead of the season’s ailments. Superfoods possess nutritional density, which can sail you right by the hard times of the season by building your immunity and overall well-being.
The Power of Superfoods
Superfoods are nature’s pot of gold as far as health is concerned. They are nutrient-rich and built with vitamins, minerals, and antioxidants that fight off infections. Some superfoods that are suitable for winter:l Citrus Fruits
Citrus fruits are champions in vitamin C. Oranges, lemons, and grapefruits enhance the production of white blood cells, your body’s main defense against infections.
l Ginger and Turmeric
Both ginger and turmeric are anti-inflammatory and are antioxidant-rich. Gingerol in ginger acts against harmful pathogens, assisting curcumin in turmeric to balance immune responses. Include these two in soups or teas to provide simultaneous warmth and immunity.
l Nuts and Seeds
Almonds, walnuts, and chia seeds are filled with the right minerals needed by your body for immune cells and anti-inflammatory phenomena like vitamin E, zinc, and omega-3 fatty acids. A handful of nuts keeps the common cold and flu away.
l Green Leafy Vegetables
Spinach and kale contain a lot of vitamins A, iron, and folate, which are not only good immunity boosters, but also maintain the skin’s first line of defense against germs by providing proper blood circulation.l Probiotic-rich foods
Yogurt and fermented foods like kimchi, dosa, idli, and kanji, improve gut health, the home to 70% immunity of the human body. Probiotics strengthen the composition of the gut microbiome, thereby reducing the chances of infection.
l Stay Hydrated and Balanced
Winter usually dampens thirst, but it is also necessary to ensure adequate hydration as it helps in transport of essential nutrients and removal of toxin from the body. Warm herbal teas and soups also help to stay balanced in terms of fluid levels.
l Conclusion
Incorporating these superfoods into your daily diet can significantly bolster your immune system. Remember, good nutrition is a consistent effort, not a quick fix. This winter, put first these natural immunity boosters to keep your health shining through the cold days.
(The author, Dr Ridhima Khamsera, is a Clinical Dietician.)
