7 Nutrient-Rich Foods You Need for A Stronger Immunity Amid Polluted Weather

A robust immune system is your body’s best defense against infections and illnesses.

While various factors contribute to immunity, diet plays a crucial role in strengthening your body’s ability to ward off pathogens. Dr. Rohini Patil, MBBS, nutritionist, investigates seven nourishing foods that can enhance your immune system, promoting health and resilience to battle pollution and other pathogens.

Ginger:
Ginger is well-known for its anti-inflammatory and antioxidant properties. It can help reduce inflammation in the body and soothe a sore throat. Ginger’s antimicrobial properties also make it a great addition to your diet for immune support.

Garlic:
Garlic is not only a flavor enhancer but also a potent immune system supporter. It includes allicin, a compound recognized for its antimicrobial qualities and its ability to bolster the immune system. Garlic can help your body combat infections and reduce the severity of colds.

Turmeric:
Turmeric is a spice with potent anti-inflammatory and antioxidant properties, thanks to its active compound, curcumin. Adding turmeric to your meals can help modulate the immune response and reduce the risk of infections.

Citrus Fruits:
Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C, a powerful antioxidant known for its immune-boosting properties. Vitamin C boosts the generation of white blood cells, which play a vital role in combating infections. Including citrus fruits in your diet can provide the essential vitamin C your body needs.

Yogurt:
Yogurt is a probiotic-rich food that contributes to a well-balanced gut. A healthy gut microbiome is intricately connected to a resilient immune system. The probiotics in yogurt aid in maintaining a balanced gut flora, which plays a vital role in immune response.

Leafy Greens:
Leafy greens such as spinach, kale, and Swiss chard are packed with essential nutrients. They are abundant sources of vitamins, particularly vitamin A, which is crucial for maintaining the health of mucous membranes that act as barriers to pathogens. These greens also contain vitamin C and various antioxidants that bolster immunity.

Almonds
Almonds are a fantastic source of vitamin E, which is essential for maintaining immune function. Vitamin E acts as an antioxidant, protecting the body’s cells from damage. Including a handful of almonds in your daily diet can contribute to overall immune health.A balanced and nutrient-rich diet is key to maintaining a strong and resilient immune system.

The foods mentioned here, rich in vitamins, antioxidants, and immune-boosting compounds, can be valuable additions to your daily meals. According to Dr Patil, incorporating these foods into your diet, along with maintaining a healthy lifestyle, including regular exercise and adequate sleep, will help ensure that your immune system is in the best possible shape to protect you from infections and keep you feeling your best. Remember, a well-nourished body is your best defense against illness.