Include these foods in your diet

Garlic
Coveted in ancient India as a medicinal crop, many studies have found garlic to be an immunity booster as well as a symptom reliever. It has antiviral, antifungal, and antibacterial properties. In many parts of the country, garlic is a part of regular diet. But eating raw garlic provides more immunity, so consider eating 1-2 cloves of raw garlic every day; especially if your friends and colleagues are falling ill.

Ginger
Ginger tea is an all-time favourite during monsoon season. Not only does it provide a good kick to rejuvenate the system, it also helps to alleviate the symptoms of flu-like chest congestion. It is also available as medicinal supplement; however, it is best to consume it raw or cooked in food.

Citrus fruits
Fruits which belong to the citrus family are rich in vitamin C, which is an anti-oxidant known to enhance the immune system. Kinnow, oranges, lemon, and even peppers are good sources of vitamin C. Tomato is another good source of vitamin C.

Green Vegetables
The importance of eating green vegetables on a regular basis cannot be overstated. Especially green leafy vegetables like spinach, cabbage, lettuce, etc. are good sources of vitamin C and vitamin E, another nutrient with protective properties. Broccoli, french beans, bottle gourd, peas are some vegetables which have immunity-boosting nutrients.

Probiotics
Probiotics such as yogurt, curd, lassi, chach are the best source of gut microbes which help to digest the food. They constitute the ‘good’ gut flora which helps to boost immunity, prevent inflammation and infections, and regulate metabolism.

Spices such as turmeric, cloves, and cinnamon are other rich sources of anti-oxidants. Some exotic herbs like rosemary, oregano, thyme, dill also enrich the body with essential nutrients that help the body fight off flu infection and regain strength quickly. more