Diet tips: Including these powerful foods into your daily diet during changing seasons can boost immunity, improve energy, enhance digestion, and help prevent common colds, flu, and other seasonal discomforts, keeping you balanced and healthy all year round.
As the seasons shift, our bodies face new environmental challenges that can affect immunity, energy levels, and overall health. During these transitions, it's essential to fuel your body with nutrient-dense foods to help adapt and stay resilient. Superfoods—rich in vitamins, minerals, antioxidants, and essential nutrients—offer natural protection against seasonal illnesses while supporting vital bodily functions. Incorporating these powerful foods into your diet during changing seasons can boost immunity, improve energy, enhance digestion, and help prevent common colds, flu, and other seasonal discomforts, keeping you balanced and healthy all year round. Delhi-based nutritionist Niharica Rai talks about superfoods one should consider eating during the transition period between seasons: (Image: Canva)
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Citrus fruits: Citrus fruits like oranges, lemons, and grapefruits are rich in Vitamin C, a vital nutrient for boosting the immune system. As the weather changes, our immunity can weaken, making us prone to infections. Citrus fruits not only help prevent colds but also improve skin health and reduce inflammation. You can enjoy them as juices, salads, or refreshing snacks. (Image: Canva)
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Turmeric: Turmeric, with its active compound curcumin, is renowned for its anti-inflammatory and antioxidant properties. It helps in boosting immunity and reduces joint inflammation, which can be exacerbated by changing weather. A natural immunity booster, turmeric can be consumed in golden milk, smoothies, or curries. It also aids in digestion and overall body detoxification. (Image: Canva)
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Ginger: Ginger is a powerful herb with numerous health benefits, especially during seasonal transitions. Known for its anti-inflammatory and immune-boosting properties, it helps soothe digestive issues and combat colds or flu. Incorporate ginger into your diet by making ginger tea, adding it to stir fries, or using it as a natural remedy to alleviate seasonal discomforts. (Image: Canva)
Leafy greens: Leafy greens like spinach, kale, and mustard greens are packed with essential nutrients like vitamins A, C, and K, as well as iron and fibre. They support a strong immune system, improve digestion, and provide vital antioxidants. Including greens like spinach or kale in your salads, soups, or smoothies ensures you maintain optimal energy levels and stay resilient against seasonal illnesses. (Image: Canva)
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Garlic: Garlic is a natural immune booster, loaded with antimicrobial properties that protect against infections during weather changes. It contains allicin, a compound that helps fight colds and respiratory issues. Regular consumption of raw garlic in salad dressings, soups, or stir-fries enhances its immune-boosting potential, making it an essential addition during flu seasons. (Image: Canva)
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Nuts and seeds: Nuts and seeds like almonds, flaxseeds, and chia seeds are nutrient-dense foods, providing healthy fats, protein, and fibre. Rich in omega-3 fatty acids, they improve heart health, and brain function, and regulate energy levels, which can fluctuate during seasonal shifts. Sprinkle them on your breakfast cereal, blend them into smoothies, or eat them as a snack to ensure a steady nutrient intake for overall well-being. (Image: Canva)
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Honey: Honey is a natural antibacterial and anti-inflammatory remedy, making it a perfect aid during seasonal transitions. It soothes sore throats, helps prevent infections, and boosts immunity. Rich in antioxidants, honey also aids digestion. Use it as a sweetener in teas, drizzle over oatmeal or yoghurt, or consume a spoonful with warm water to combat seasonal ailments. (Image: Canva)
Yoghurt: Yoghurt is packed with probiotics, beneficial bacteria that enhance gut health and immunity. A strong gut contributes to better digestion and an overall robust immune system, essential during the changing seasons. Yoghurt also provides calcium and protein, making it a wholesome snack. Enjoy it plain, add it to smoothies, or pair it with fruits and nuts for added nutrition. (Image: Canva)
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Sweet potatoes: Sweet potatoes are a powerhouse of beta-carotene, an antioxidant that converts to Vitamin A in the body, promoting healthy skin and immune function. This nutrient-dense root vegetable is a comforting and nourishing food during seasonal shifts. Roast them, use them in stews, or mash them to enjoy a flavourful, healthy boost to your immunity and energy levels. (Image: Canva)
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Pumpkin and squash: Pumpkin and squash are rich in vitamins A and C, essential for immune health and skin protection during weather changes. Their antioxidants help fight free radicals, reducing inflammation and supporting overall health. They are versatile and can be used in soups, baked goods, or roasted as a side dish, offering warmth and nourishment throughout the season. (Image: Canva)
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
