7 superfoods to build immunity against cough and common cold

Superfoods are a powerful ally in fortifying the body’s defenses against colds and coughs. Packed with essential nutrients, antioxidants, and immune-boosting properties, these nutritional powerhouses enhance the body’s ability to fight off infections.

Incorporating superfoods into your daily diet provides a shield against seasonal illnesses, reinforcing the body’s resilience and ensuring a robust immunity system to fight against common colds and coughs, explained Dr G Sushma, consultant – clinical dietician, CARE Hospitals, Banjara Hills, Hyderabad. A well-nourished body is better equipped to combat infections and maintain optimal health.

However, she warned that while they can contribute to overall health and well-being, it’s important to note that no single food can guarantee immunity against colds and coughs.

Here are seven superfoods known for their immune-boosting properties and additional benefits:

1. Citrus Fruits (e.g., Oranges, Grapefruits, Lemons)

– Immunity benefits: Rich in vitamin C, which is crucial for the production of white blood cells and antibodies, boosting the immune system.
– Other benefits: Antioxidant properties, aid in collagen production, and support skin health.

2. Berries (e.g., Blueberries, Strawberries, Raspberries)

– Immunity benefits: Packed with antioxidants like vitamin C and flavonoids, which help combat oxidative stress and inflammation.
– Other benefits: Rich in fibre, vitamins, and minerals; may support heart health and cognitive function.

3. Garlic

– Immunity benefits: Contains allicin, a compound with antimicrobial properties that may enhance immune function.
– Other benefits: Anti-inflammatory, may help lower blood pressure and cholesterol levels.

Garlic is anti-inflammatory (Source: Getty Images/Thinkstock)

4. Turmeric

– Immunity benefits: Contains curcumin, known for its anti-inflammatory and antioxidant properties, which may support the immune system.
– Other benefits: Joint health, anti-inflammatory effects, potential anti-cancer properties.

5. Yogurt (Probiotic-rich)

– Immunity benefits: Supports gut health; a healthy gut microbiota is linked to a strong immune system.
– Other benefits: Provides calcium, protein, and beneficial bacteria for digestive health.

6. Spinach

– Immunity benefits: High in vitamins A and C, as well as antioxidants, supporting overall immune function.
– Other benefits: Rich in iron, folate, and fibre; supports heart health.

7. Almonds

– Immunity benefits: Contain vitamin E, an antioxidant that helps maintain the integrity of cell membranes.
– Other benefits: Healthy fats, magnesium, and protein; may support heart health.

It’s essential to maintain a balanced and varied diet, including a combination of these superfoods, along with other nutrient-rich foods, to support overall health and strengthen the immune system. Additionally, adopting a healthy lifestyle, getting regular exercise, staying hydrated, and managing stress are crucial components of a robust immune system.

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