Beat cold with immunity

Vidhya Ramasubramanian & Gurpreet Kaur

Winter is the time when immune system has to work hard. It is also the time when there is strong urge to eat more as a consequence of less sunlight and to keep the body warm. However, the foundation of a strong immune system will always be a balanced and a nutritious diet. The season takes care of that quite appropriately, as there are plenty of seasonal foods like winter greens (mustard leaves, spinach etc.), vegetables, fruits, dry fruits, nuts, etc. that take care of body’s nutritional needs.

Foods to eat

Have nuts, dry fruits, and seeds such as almonds, walnuts, dates, pumpkin seeds, sunflower or safflower seeds, chia seeds. Include legumes like chickpeas, lentils and beans, whole grains, etc. in your daily diet.

Dates are a winter staple. These contain iron and zinc. Regular consumption in moderation can help in preventing water retention and keeping blood pressure in control.

Lotus stem or kamal kakdi, usually available in winter, is a rich source of calcium, iron and fiber.

Beetroot, radish, carrots, turnips, etc. are readily available. Have these vegetables in salads, soups or sautéed. These help in preventing cold and building immunity.

Amla / Indian gooseberry is another winter bounty. It is known to balance stomach acids, enhances the absorption of iron due to its rich vitamin-C content.

Gur is a winter favorite in most homes. This natural food is a detoxifier that has iron and is good for digestion.

Include probiotics in diet

Probiotics are essential for restoring the balance of good bacteria in the intestines and help in maintaining a healthy gut. The home-set curd is an ideal option. Products such as idli, dhokla, kadhi are some ways to include probiotics in your diet. These are especially good for boosting immune function during winter as these have been shown to reduce the number and severity of respiratory infections.

Get the sunshine vitamin

Vitamin D, also known as sunshine vitamin, becomes more important as there’s less exposure to sunlight in winter. So the body may need a dietary top-up. Eggs, butter, fish or fish oil and sprouted seeds are all good sources. Daily exposure to sun light for 10/15 minutes is advisable.

Spice it up

Include ginger in your diet in as many forms as you can as this spice helps in increasing the blood flow and has thermogenic properties. Another common but useful spice is turmeric. Rich in antioxidants, it is one of the best warming herbs known to have many benefits.

Immunity booster

The best-known immunity boosting nutrient is vitamin C. This water-based vitamin helps strengthen your immune system especially during the winter months. Most winter fruits and vegetables contain vitamin C such as oranges, tomatoes, blueberries, kiwis, etc.

An iron defence

Iron deficiency can be an independent cause of “feeling too cold”! Winter goodies like groundnuts, sesame or til or rajgira are traditionally consumed as chikkis or ladoos, etc. These help in preventing dry skin and generate “body heat” .

Stay hydrated

When the weather is cold, many of us tend to drink less water. But not staying adequately hydrated can slow down the digestive system and lead to dehydration and even constipation. Have at least 10/12 glasses of water/liquid in form of hot soups, fresh juices, green, herbal teas, etc.

Sleep on it

There’s a link between sleep and immunity. If you’re not getting enough sleep, your energy levels will remain low. This makes you susceptible to snack on sugary foods to boost energy and then skip exercise due to tiredness. It is important to get eight hours of sleep, as good sleep leads to release of healthy hormones.

Be active

Incorporate enough exercise and rest into your day. Exercise boosts your immune system and can help prevent cold and flu attacks.

— The writers are nutritionists, Cloudnine group of hospitals