Are seasonal changes harming your immunity? Here's how certain foods can help

Immunity is the state of having sufficient biological defense to avoid infection, disease or other unwanted bacterial invasion. (Image: Freepik)

Being in a tropical country, we experience a change in seasons every 3 to 4 months. As the seasons shift, our immune system is also challenged due to fluctuations in temperature, humidity, and exposure to various pathogens.

"As the body adapts to these changes, there is likely to be a temporary decrease in immune function, which makes people more susceptible to colds, flu, and other infections," explains Anshul Singh, Team Leader, Clinical Nutrition & Dietetics Dept. at Artemis Hospital. "The body's internal thermostat, responsible for regulating body temperature, works harder during seasonal shifts, diverting energy away from immune responses."

Immunity is the body's ability to defend against infection, disease, or other harmful bacterial invasions. "The immune system is a complex network of biological structures and processes within the body that protects against disease," says Deepti Khatuja, Head, Clinical Nutritionist at Fortis Memorial Research Institute, Gurgaon.

Also Read | 6 easy things to stay safe as the season changes

While medicinal remedies and supplements can support immunity, here are some foods suggested by Singh that can help the body cope with seasonal transitions:

• Foods rich in vitamin C: Oranges, strawberries, bell peppers, and kiwi are essential for boosting immune function, as they stimulate the production of white blood cells that fight infection.
• Garlic: Known for its antimicrobial properties, garlic supports immunity by enhancing the activity of immune cells.
• Ginger: With its anti-inflammatory properties, ginger helps reduce the effects of seasonal illnesses like colds and sore throats.
• Leafy greens: Spinach and kale, rich in antioxidants and vitamins, play a role in neutralising free radicals and protecting cells from damage.
• Probiotic-rich foods: Yogurt and fermented foods improve gut health, where a significant portion of the immune system resides.
• Nuts and seeds: Almonds, sunflower seeds, and walnuts provide healthy fats and vitamin E, which are necessary for immune regulation.

Also Read | How to boost immunity: Regular exercises and healthy diet are key to keeping fever and cough at bay

Overall, a healthy, balanced diet rich in a variety of colourful seasonal fruits and vegetables, along with adequate amounts of protein-rich foods and moderate carbohydrates, while keeping fats to a minimum, is recommended for enhancing immunity.

"A healthy lifestyle, which includes a balanced diet and regular physical activity for 30-45 minutes, six days a week, is key to a healthy life and a strong immune system. There is no single superfood that can boost immunity on its own," Khatuja concludes.

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.