Boost immunity against cough & cold with these 7 superfoods

Superfoods play a crucial role in fortifying the body against common colds and coughs by providing essential nutrients, antioxidants, and immune-boosting properties. Dr. G Sushma, a clinical dietitian at CARE Hospitals, emphasizes the significance of incorporating these nutritional powerhouses into daily diets for enhanced immune function and resilience against seasonal illnesses.

Dr. Sushma highlights that while superfoods contribute to overall health, no single food guarantees immunity against colds and coughs. Nevertheless, maintaining a well-nourished body equips it to combat infections and maintain optimal health.

Here are seven superfoods recognized for their immune-boosting properties:

1. Citrus Fruits (Oranges, Grapefruits, Lemons):

   • Immunity benefits: Rich in vitamin C, essential for white blood cell and antibody production.
   • Other benefits: Antioxidant properties, collagen production, and skin health support.

2. Berries (Blueberries, Strawberries, Raspberries):

   • Immunity benefits: Packed with antioxidants like vitamin C and flavonoids, combatting oxidative stress and inflammation.
   • Other benefits: Rich in fibre, vitamins, and minerals, potentially supporting heart health and cognitive function.

3. Garlic:

   • Immunity benefits: Contains allicin, with antimicrobial properties enhancing immune function.
   • Other benefits: Anti-inflammatory, potential effects on blood pressure and cholesterol levels.

4. Turmeric:

   • Immunity benefits: Contains curcumin, known for anti-inflammatory and antioxidant properties.
   • Other benefits: Joint health, anti-inflammatory effects, potential anti-cancer properties.

5. Yogurt (Probiotic-rich):

   • Immunity benefits: Supports gut health, 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, antioxidants, supporting overall immune function.
   • Other benefits: Rich in iron, folate, and fibre, potentially supporting heart health.

7. Almonds:

   • Immunity benefits: Contain vitamin E, an antioxidant maintaining cell membrane integrity.
   • Other benefits: Healthy fats, magnesium, and protein, potentially supporting heart health.

Maintaining a balanced and varied diet that includes these superfoods, along with other nutrient-rich foods, is essential for overall health and immune system strengthening. Dr. Sushma recommends adopting a healthy lifestyle, regular exercise, hydration, and stress management as crucial components for a robust immune system.

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