5 nutritionist-recommended superfoods that boost immunity in winter

Superfoods to boost immunity: Include citrus fruits, garlic, turmeric and nuts & seeds in your daily diet (Images: Canva)

• Superfoods like citrus, turmeric, garlic, yogurt, and nuts help boost immunity
• Consistent intake of nutrient-rich foods supports health for all ages
• Small dietary changes can strengthen the immune system over time

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Changing season and air pollution can increase the risk of infections, and it is critical that you keep your immune system strong. Immunity is your body’s natural defence system, and the food you eat has a huge effect on how well it does its job. A diet which includes natural, nutrient-rich foods can significantly boost the body’s ability to resist infections among all ages.

Superfoods are foods rich in vitamins, minerals, antioxidants and bioactive compounds that can help support immune health. Incorporating them into everyday meals can help the body battle infections, lower inflammation and recover more quickly from illness. For children, these foods support healthy growth and ward off the many infections; and for adults and seniors they ensure energy production to take care of every day needs and prevent chronic diseases, Dr Rishita Verma, a Pune-based Consultant Nutritionist and Preventive Health Specialist, tells Moneycontrol.

Best superfoods to boost immunity

Immunity does not happen overnight — it is a result of consistent good-eating habits, adds the doctor. And it’s the little things that will matter most — small adjustments you can add to food, like fruits, vegetables, spices and nuts. Here are some superfoods you can include in your diet to boost immunity naturally and keep the entire family healthy in every season.

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Health benefits of citrus fruits

Fruits such as oranges, lemons and sweet limes are full of Vitamin C, which help in the production of white blood cells. Drinking citrus fruit juices in winter helps keep your immunity strong and keep away seasonal infections.

Turmeric health benefits

Curcumin is the primary active ingredient in turmeric, a powerful antioxidant and an anti-inflammatory compound. It moderates immune responses, lowers inflammation and shields the body from infections. Turmeric in daily cooking or hot milk can gently help to boost long-term immunity.

Health benefits of garlic

Garliccontains natural antibacterial, antiviral and antifungal agents which boost the immune system. It assists in stimulating immune cells and enhancing the body’s capacity to fight off infections. Regular consumption of garlic is also good for the heart and maintains cardiovascular health and metabolic wellbeing.

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Yoghurt benefits

Rich in probiotics that promote gut health, yoghurts are key to keeping the immune system strong. A well-functioning gut aids nutrient uptake, immune system function and is advantageous for sensitive digestion (in both children and adults).

Health benefits of nuts and seeds

Nut and seed sources such as almonds, walnuts and sunflower seeds supply vitamin E, zinc and healthy fats. These vitamins keep immune cells functioning at their optimal levels, aid in recovery and promote even energy levels — great formulas for daily immunity boosting.

Immunity for the entire family starts in the kitchen. As Doctor explains, including these superfoods as part of your everyday eating pattern is the best insurance against those nasty diseases and conditions some superfoods are thought to protect against long-term overall health. Small adjustments in diet can go a long way if done with regularity.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.