Immunity boosting foods and diet for changing weather

Seasonal changes in summer and intermittent unseasonal rains can have a significant impact on the immune system, therefore, as temperatures rise and the environment evolves, it becomes important to adopt dietary habits that support our body’s immune system. support and enhance. This clinical guide provides insight into immunity-boosting foods and dietary recommendations to prepare for the summer transition.

In an interview with HT Lifestyle, Dr Aanchal Chaudhary, consultant in internal medicine at Yatharth Super Specialty Hospital in Noida Extension, shared, “The immune system undergoes adaptations in response to environmental changes, making individuals more vulnerable to infections during seasonal changes. Become more sensitive. Adequate nutrition plays an important role in strengthening the immune system, ensuring optimal protection against pathogens.

“Adopting a nutrient-rich diet in line with seasonal changes is a proactive approach to supporting immune health,” she advised. Including a variety of immunity-boosting foods provides the body with essential nutrients, thereby ensuring strong protection against potential infections. It is important for individuals to adopt dietary changes to suit the specific needs of the changing seasons, which will promote overall well-being. Always consult a health care professional for individual advice based on individual health conditions.

Dr Aanchal Chaudhary listed the following essential nutrients for immunity support –

One. vitamin C:

• Found in citrus fruits, strawberries, bell peppers and broccoli.
• Increases the production of white blood cells and antibodies.

B. vitamin D:

• Obtained from exposure to sunlight and from dietary sources such as fatty fish and fortified dairy products.
• Regulates immune cell function and supports antimicrobial defense.

C. Zinc:

• Present in nuts, seeds, legumes and lean meats.
• Important for the development and function of immune cells.

D. Probiotics:

• Found in fermented foods like yogurt, kefir and sauerkraut.
• Maintains a healthy balance of gut bacteria, positively influencing immune responses.

Seasonal Infection Dietary Recommendations:

One. Increase Hydration:

• Adequate water intake is important for overall health and immune function.
• Include hydrating foods like watermelon, cucumber and leafy greens.

B. Focus on fresh, colorful produce:

• Eat a variety of fruits and vegetables rich in vitamins, minerals and antioxidants.
• Include seasonal options like berries, melons and leafy vegetables.

C. Omega-3 fatty acids include:

• Found in fatty fish (salmon, mackerel), flaxseeds and walnuts.
• Supports anti-inflammatory responses and increases immune cell activity.

D. herbs and spices:

• Use immunity-boosting herbs like garlic, ginger and turmeric in cooking.
• These ingredients have anti-inflammatory and antimicrobial properties.

Meal Planning Tips:

One. Balanced macronutrients:

• Ensure a balanced diet with adequate protein, carbohydrates and healthy fats.
• Proteins are essential for immune cell structure and function.

B. Limit processed foods:

• Minimize your intake of processed and sugary foods, as they can impair immune function.
• Choose whole, nutrient-dense foods.

C. Moderate Alcohol and Caffeine:

• Excessive alcohol and caffeine consumption can compromise immune function.
• Consume these beverages in limited quantities.

Dr. Priyanka Rohatgi, Chief Nutritionist, Apollo Hospitals, sharing her expertise said, “As the weather changes, so do the germs and viruses we come in contact with. It is important to keep your immune system strong to avoid illness during this transitional time. While washing hands, getting enough sleep, and managing stress are all important, what you eat can also have a big impact on immune health. Eat these immunity-boosting foods to strengthen your body’s defenses during seasonal changes. He recommended:

1. sour fruits – Vitamin C is one of the biggest immune system boosters. It acts as an antioxidant, neutralizing free radicals that damage cells. It also helps boost the production of infection-fighting white blood cells. Citrus fruits like oranges, grapefruits, lemons and limes are rich in vitamin C, so make sure to include them in your meals and snacks. Even oranges that have been juiced provide immune benefits.
2. Red Capsicum – You may be surprised to learn that red bell peppers actually contain more vitamin C than oranges – almost 3 times! They’re also a great source of beta carotene, which the body converts to vitamin A to help regulate the immune system and keep skin and tissues healthy as an extra protective layer.
3. Broccoli – This crunchy vegetable is incredibly nutrient-dense, packed with vitamins A, C and E, fiber, antioxidants and other phytochemicals that give the immune system a serious boost. The key nutrient that makes broccoli a powerhouse is glutathione, which increases the production of our body’s main antioxidant to fight infection.
4. Garlic – Garlic has strong anti-viral, anti-fungal, and anti-bacterial properties that enhance the disease-fighting capabilities of your immune system. The sulfur-containing compound allicin provides immunity to garlic. Try adding more garlic to your cooking, but leave it in for 10 minutes after chopping or crushing before heating to allow the allicin to fully activate.
5. Ginger – This flavorful root is another immune system warrior, thanks to its high levels of antioxidants and anti-inflammatory compounds, called gingerols. Fresh ginger can help reduce nausea, ease muscle and joint pain, and even ease respiratory problems caused by seasonal allergies or illnesses. Grate some into stir-fries, steep it in hot water for ginger tea, or blend it into smoothies.
6. Curd – Look for yogurt that contains live and active culture strains like Lactobacillus and Bifidobacterium. These “good” probiotic bacteria help populate your gut with healthy microbes that improve immune function and prevent the growth of harmful bacteria and germs. Greek yogurt also provides a good amount of protein to fuel immune cells.