Monsoon has knocked in the country and with this, the people have got rid of the scorching heat. But at the same time, this season does not prove to be good for your immune system. This is because moist and humid weather is an ideal environment for germs to grow and thrive. Prevention is certainly the key to boosting immunity and preventing monsoon-related ailments like cold, flu, rashes, fever, or weakness in general.
Dr. Priyanka Rohatgi, Chief Nutritionist/ Dietitian, Indraprastha Apollo Hospitals, Delhi, says, “With the onset of monsoon, the chances of many types of viruses, bacteria, and other infections increase. Most of these diseases go undetected till then. It is very important to consume nutritious food to increase the immunity of the body until some serious symptoms appear. Nutritious and fresh food containing Vitamin-C, protein, pulses, grains increase your immunity in the changing season. And keep you safe from diseases. Also, get good sleep and exercise regularly."
Build immunity like this during monsoon
1. Foods Rich in Vitamin-C
Vitamin C strengthens your immune system not only in one way but in many ways. It promotes the function of infection-fighting killer cells 'phagocytes'. It also enhances the cellular immune response along with increasing the production of immune-boosting lymphocytes. Vitamin C is found in all citrus fruits, lemons, green and paprika, Brussels sprouts, broccoli, green leafy vegetables, and tomatoes.
Another vitamin to boost immunity is Vitamin D. Vitamin D deficiency can increase your risk of getting common infections. A good intake of vitamin D is associated with a lower risk of respiratory infections and a deficiency can affect immune function. Include fatty fish, dairy products, and egg yolks in your diet to get your vitamin D. It is also found in mushrooms. Make sure to sit in the sun for some time in the morning, it helps the body to activate vitamin D.
3. Omega-3 Fatty Acids
Omega-3 fatty acids not only work to benefit brain and heart health but also boost immunity. Commonly found in fatty fish, walnuts, flaxseed, chia seeds- it works by increasing the activity of white blood cells that fight harmful bacteria/viruses.
4. Foods Rich in Protein
For a healthy immune system, you need a balanced diet. As a macronutrient, protein plays an important role in determining the strength of your immune response. Important immune cells such as phagocytes, lymphocytes, and cytokines are composed of proteins. Protein is also a part of antibodies, which are important for a healthy immune system. Protein can be obtained from many food sources such as soy, dairy products, lean meats, eggs, legumes, lentils, whole grains, nuts, and seeds.
5. Foods Rich in Anti-Oxidants
The primary function of antioxidants is to destroy free radicals, which are produced in the body during day-to-day activities such as eating, environmental exposure, and stress. The oxidative burst of antioxidants can also kill some types of bacteria and viruses. The best way to incorporate antioxidants into your diet is to include colorful foods, especially fruits and vegetables, in your diet.
Disclaimer: The advice and suggestions mentioned in the article are for general information purpose only and should not be taken as professional medical advice. Always consult your doctor if you have any questions or concerns.