Immune-stimulating foods and seasonal diet

As temperatures increase and the environment changes, it becomes more important to adjust dietary habits that support and strengthen our body’s immune function. Seasonal shifts to summer, with unseasonal rains in between, may have a substantial influence on the immune system. This therapeutic reference offers information on foods that strengthen the immune system and dietary suggestions specific to the summertime transition.

HT Lifestyle spoke with Dr. Aanchal Choudhary, Consultant in Internal Medicine at Yatharth Super Speciality Hospital in Noida Extension, who explained that seasonal changes in the environment cause the immune system to adapt, making people more vulnerable to infections. Sufficient nourishment is essential for strengthening the immune system and guaranteeing the best possible protection against infections.

“A proactive approach to supporting immune health is to adopt a nutrient-rich diet tailored to seasonal transitions,” the advisor said. Eating a range of meals that strengthen the immune system gives the body the nutrition it needs to fight against illnesses. It is essential that people adopt dietary modifications that are in line with the unique requirements of each season in order to enhance their general health. For individualized guidance based on specific medical circumstances, always seek the assistance of a healthcare professional.”

For immunological support, Dr. Aanchal Choudhary mentioned the following vital nutrients:

a. Calcium:

found in broccoli, bell peppers, strawberries, citrus fruits, and bell peppers.
increases the synthesis of antibodies and white blood cells.
b. Calcium (D):

obtained from nutrition, such as fatty fish and fortified dairy products, and sun exposure.
enhances antimicrobial defense and controls the activity of immune cells.
c. Zinc

found in lean meats, beans, nuts, and seeds.
essential for immune cell growth and function.
d. Supplemental probiotics:

present in foods that have undergone fermentation, including as sauerkraut, kefir, and yogurt.
keeps gut flora in a balanced state, which enhances immunological responses.
Seasonal Shift: Dietary Guidelines:
a. Boost Your Hydration:

Drinking enough water is essential for immune system and general health.
Include foods high in water content, such as cucumber, watermelon, and leafy greens.
b. Pay Attention to Colorful, Fresh Produce:

Eat a range of fruits and vegetables that are high in antioxidants, vitamins, and minerals.
Incorporate produce that is in season, such as leafy greens, melons, and berries.
c. Include Fatty Acids (omega-3).

present in walnuts, flaxseeds, and fatty fish (mackerel, salmon).
stimulates the function of immune cells and supports anti-inflammatory reactions.
d. Spices and herbs:

Use immune-stimulating herbs in your cuisine, such as turmeric, ginger, and garlic.
These components have antibacterial and anti-inflammatory properties.
Tips for meal planning:
a. Macronutrients in Balance:

Make sure your diet is well-balanced, with enough healthy fats, carbs, and proteins.
The construction and operation of immune cells depend on proteins.
a. Trim down on processed foods:

Reduce your intake of processed and sugary meals since they might weaken your immune system.
Choose complete, high-nutrient foods.
b. Moderate Intake of Coffee and Alcohol:

Overconsumption of coffee and alcohol might harm the immune system.
Drink these drinks in moderation.
Dr. Priyanka Rohatgi, Chief Nutritionist at Apollo Hospitals, contributed her knowledge to the discussion by stating, “The viruses and bacteria we are exposed to change with the seasons.” During this period of change, staying healthy mostly depends on maintaining a robust immune system. In addition to the obvious benefits of hand cleaning, getting adequate sleep, and reducing stress, diet may have a significant influence on immune function. Stock up on these foods that increase immunity to help your body fight off the seasonal change. She suggested:

Citrus fruits: One of the best ways to strengthen your immune system is using vitamin C. It neutralizes free radicals, which may cause cell harm, in its capacity as an antioxidant. Additionally, it aids in boosting the generation of white blood cells, which combat infection. Because citrus fruits are high in vitamin C, include them in your meals and snacks. Examples of citrus fruits are oranges, grapefruits, lemons, and limes. Juiced oranges still have immune-boosting properties.

Red Bell Peppers: You may be shocked to hear that red bell peppers have almost three times the amount of vitamin C as oranges! They are also a fantastic source of beta carotene, which the body uses to produce vitamin A, which helps control immunological function and maintains the health of tissues and skin by acting as an additional layer of defense.

Broccoli: Packed with fiber, antioxidants, vitamins A, C, and E, as well as other phytochemicals that support the immune system, this crispy vegetable is very nutrient-dense. Glutathione, the main ingredient that gives broccoli its potency, increases the body’s natural ability to fight against illness by producing more of this powerful antioxidant.
Garlic: Garlic has potent antiviral, antifungal, and antibacterial qualities that enhance your immune system’s capacity to combat illness. Garlic’s immune-boosting properties come from the sulfur-containing molecule called allicin.

Try adding extra garlic to your food, but before heating, chop or smash it and let it rest for ten minutes to enable the allicin to completely active.
Ginger: Packed with anti-inflammatory chemicals called gingerols and abundant antioxidants, this spicy root is another immune system defender. In addition to relieving joint and muscular pain and nausea, fresh ginger may assist treat respiratory problems brought on by seasonal allergies or infections.

Add some grated ginger to stir-fries, soak some in hot water to make ginger tea, or puree in a smoothie.
Yogurt: Seek for yogurts that include active, living culture strains, such as bifidobacterium and lactobacillus. These “good” probiotic bacteria aid in the colonization of your gut with beneficial microorganisms that boost immunity and prevent the formation of pathogenic bacteria. Additionally, Greek yogurt has a significant protein content that supports immunological cells.