8 foods that boost your immunity and keeps cold away this winter season

Vitamin A, B complex, vitamin E and minerals like zinc, potassium etc., are rich powerhouses of immunity and must be included more in the everyday diet.

By: Lifestyle Desk | New Delhi | Updated: November 21, 2016 2:41 pm
cough and cough, immunity foods for winter, home remedies for cough, home remedies for cold, home remedies for winter ailments, how to combat winter cold and cough, winter cold and cough, how to strengthen immunity winters, indian express, indian express news, health, health and fitess, lifestyle health This winter, gorge on some nutritious and easily available health foods, instead of running to the doctor for the winter cold. (Source: Thinkstock Images)

A lot of people like the winters and nursing a warm cup of coffee during the season. However, what people do not like about the winters is the seasonal cold that it brings along with it. No matter what, people are susceptible to falling ill and suffer from cough and cold, especially at the onset of the winters. Most times, the ubiquitous cold that goes on for weeks is known to be contagious. So there are high chances that if someone around you has a runny nose and a bad cough, you might get affected too. And since it is next to impossible to just lock yourself up in a room and avoid all kinds of contact, it is important to take good care of your immunity system. The good news is, this doesn’t involve rocket science and you can actually avoid catching the dreaded cold by just inculcating some wonder foods in your diet and meal.

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Dr Pankaj Pahwal, Chief Medical Officer at Sitaram Bhartia Institute of Science and Research, New Delhi talks to indianexpress.com about eight immunity booster-foods that can help us fight winters.


(Source: Thinkstock Images) (Source: Thinkstock Images)

This spice contains allicin, an ingredient that helps fight infection and bacteria. Not just that, it also contains calcium, sulphuric compounds, and potassium that get rid of unwanted bacteria. The food is also known to lower the risks of colorectal and stomach cancer to a great extent.

Oats, barley and other whole grains

Oat flakes, seeds and bran in spoons (Source: Thinkstock Images)

These are rich in Vitamin B-complex which is a composite of eight vitamins — B1, B2, B3, B5, B6, B7, B9, B12. These vitamins play an important role in cell metabolism and providing energy to the body.


honey (Source: Thinkstock Images)

Honey is known to be an immediate coolant for sore throats. The ingredient has antimicrobial properties and is very effective in fighting off infections. It contains a higher level of antioxidants and nutrients that help in building immunity levels. Taking a spoonful every day will boost up the immunity with its enzymes. It is however advised that children below 2 years of age must not be given honey as they can develop the condition of infant botulism.


Eggs – These are whole foods that are good sources of proteins and fat soluble vitamins. Eggs contain Vitamin A, which is an important antioxidant that helps strengthen the immunity. It is important to consume at least one egg a day to ward off cold and cough during winters.

Selection of protein sources in kitchen background, copy space (Source: Thinkstock Images)

Meat -Good source of cell-building and strengthening proteins, meat contains iron, which is an important powerhouse of immunity. The food must be preferably had roasted or grilled so the nutritional value is not affected.

Vitamin C foods

Assorted fresh citrus fruits with leaves (Source: Thinkstock Images)

Citrus fruits like oranges, lemons, grapes; brussels sprouts, tomatoes, broccoli and strawberries contain ascorbic acid that is known to boost the immune system by attacking the nucleic acid of the virus. The antioxidant present in Vitamin C-rich foods fight the immunity-attacking bacteria until they’re dead.

Sea food

(Source: Thinkstock Images) (Source: Thinkstock Images)

Sea foods like oysters and salmon are excellent sources of minerals, especially zinc, which is known to build the immunity of the body.

Peanuts, almonds and Brazilian nuts

(Source: Thinkstock Images) (Source: Thinkstock Images)

These are very nutritious and must be included on a regular basis in the diet. It is important to consume nuts in variety. they can be chopped and added to the main course, can be used as garnish on salads, etc. These nuts contain Vitamin E, vitamin B, zinc, and iron. Brazilian nuts contain selenium ( of the Vitamin E family) and are highly beneficial for the immunity system.

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  1. A
    Andy Kadir-Buxton
    Nov 10, 2016 at 6:58 am
    ...The aching that one gets with the common cold and flu is due to less oxygen getting to the muscles because breathing is being restricted, this symptom pes quickly when you increase the deepness of your breathing for a few minutes, when the muscles receive the quany of oxygen that they need the aching stops. You will find that it is not possible to breath deeply all day, so the mind will ensure that you forget to do it when you have enough oxygen. Just simply breath deeply whenever you remember to, cease if this treatment makes you feel dizzy.lt;br/gt;lt;br/gt; lt;br/gt;lt;br/gt;The fuzzy head is dealt with in the same way, just imagine the brain getting all the oxygen it needs while breathing deeply and it soon does, the head becomes as clear as if there were no infection. When you try this you will probably come to the conclusion that we have some control over how much oxygen gets to the brain, and perhaps that the common cold interferes with this mechanism in some way.lt;br/gt;lt;br/gt; lt;br/gt;lt;br/gt;Lack of energy can still make the common cold and flu an unpleasant experience, but I came up with the idea of getting an extra hour of sleep the day before a football match in order to increase energy levels while still a school boy. (I used to run rings round the other players). This seems to me to be the best treatment for the lack of energy caused by the common cold...