Fight allergies: Doctor shares simple nutrition tips to keep your family safe from seasonal flu this winter

Winter is the time when families across all age groups find themselves more vulnerable to catching a flu. (Picture Credit: Pexels)

Winter is the time when families across all age groups find themselves more vulnerable, making strong immunity essential. While handwashing, masks, and preventive care are important, what you eat can make a huge difference.

Nutrition is mandatory for immunity. Dr. Leelamohan PVR, Consultant Physician, Rainbow and Motherhood Hospitals, Bangalore, says, “A balanced diet with vitamins, minerals, antioxidants, and proper hydration helps the body fight infections naturally and recover faster.”

Everyday foods supply the nutrients that power the immune system. “Vitamin C, found in oranges, amla, guava, strawberries, tomatoes, and bell peppers, supports white blood cells, the body’s fighters against infections.” says Dr Leelamohan. Zinc, present in nuts, seeds, legumes, whole grains, and seafood, modulates inflammatory responses and boosts immunity.

Winter also reduces sun exposure, increasing the risk of Vitamin D deficiency, crucial for respiratory health and bone strength. “Including fortified dairy, mushrooms, eggs, and fatty fish in your diet is important,” advises Dr. Leelamohan, “and supplementation can be considered if required.” Protein is another source of immune health.

Vitamin C foods for defence

Oranges, guava, amla, bell peppers, and strawberries strengthen white blood cells to fight infections.

Zinc for regulating immunity

Nuts, seeds, whole grains, legumes, and seafood help control inflammation and support overall immune function.

Vitamin D for respiratory and bone health

Include fortified dairy, mushrooms, eggs, and fatty fish. Moderate supplementation may help, especially in low-sunlight months.

Protein for recovery and repair

Protein rich foods like lentils, beans, fish, eggs, poultry, and lean meats help in antibody production, tissue repair, and recovery from illness, making them vital in a winter diet.

Probiotics and prebiotics for gut health

Curd, buttermilk, fermented vegetables, bananas, garlic, and onions nourish gut microbiome, where nearly 70% of immunity resides.

Hydration and antioxidants for viral defence

Warm soups, broths, herbal teas, and seasonal vegetables like carrots, spinach, sweet potatoes, and pumpkins keep respiratory tracts moist and protect cells from damage.

It’s caused by influenza viruses that spread more easily in cold weather when people stay indoors and in close contact.

Fever, cough, sore throat, body aches, fatigue, runny nose, and chills.

Cold, dry air helps viruses survive longer, and lower immunity during winter makes infections more likely.

Get the flu vaccine, wash hands often, stay warm, eat immunity-boosting foods, and avoid close contact with sick people.

Rest, fluids, warm soups, fever medicines, and sometimes antiviral drugs if prescribed early by a doctor.