Pre-summer blossoms cover cityscapes in bright hues and the idea of a Saturday morning picnic at the park seems perfect. But alas, someone in the nature-loving clique has fallen victim to season change and spooked the rest. The graze of a spring breeze is not to be – yet.
It may not always be as easy to avoid viral infections during weather changes. Strong immunity makes one get well soon. However, immunity, just like in Rome, is not built in a day.
Consuming a well-balanced diet ensures a constant flow of the required nutrients. This keeps the body’s reserves of vital nutrients full and fights infections when the time comes.
“Deficiency of a single micronutrient can compromise the immune system,” points out Shifra Varadkar, sports and clinical nutritionist at Reliance Foundation Youth Sports, Mumbai, Maharashtra.
A bevvy of food-borne nutrients has been researched for their anti-viral and antioxidant properties over the years. Some of these nutrients such as vitamin C from citrus fruits, flavonoids from berries, and probiotics from their yoghurt can support our system in more ways than one.
The ginger and garlic duet
Often, ginger or garlic tea comes to the rescue of those having a bad cough. Elders at home also advise having curd as one recovers from viral fever. As it turns out, these are not just old wives’ tales.
Ginger and garlic have been found to have potent anti-bacterial and antioxidant properties. A 2021 study published in the International Journal of Basic & Clinical Pharmacology, conducted on a set of 100 children, revealed that a mix of honey and ginger along with medications significantly hastened recovery from a cold.
Shastry says, “Both ginger and garlic have anti-viral and anti-bacterial effects on the body. They are powerful antioxidants and thus reduce the oxidative stress or the inflammation caused in the body.”
Another 2014 review published in The Cochrane Database of Systematic Reviews mentions one study where 146 randomly selected participants were given garlic for three months. The study concluded that garlic prevented the occurrence of cold in the participants. However, further research is needed to confirm the data.
Varadkar adds, “Ginger and garlic impart their antimicrobial and antiviral properties due to their polyphenol content. However, there is still a lack of evidence on the extent they can relay protection against infections.”
Specialist advice
they have an immune system, making one less energetic, causing cellular inflammation and disrupting the gut microbiota. Therefore, it is important to stay well hydrated, consume vitamin B-rich fruits and vegetables and include fermented foods to maintain a healthy gut.
Expert advice
Varadkar says, “Some of the other micronutrients that are important in maintaining a healthy immune system are vitamin A, vitamin D, B complex vitamins, iron and selenium.”
Here are a few action points to keep your immune system oiled:
- Use raw turmeric as a nutrition component: its active compound curcumin acts as an antioxidant.
- Eat foods rich in omega-3 fatty acids such as almonds, walnuts, flax seeds, chia seeds, and avocado.
- The colours of fruits and vegetables rich in carotenoids are carrots, berries, and broccoli.
- Add to your dinners probiotics like home-set curd, which can be taken with rice, as a bowl of raita with raw vegetables, or as buttermilk.
- Prefer sauteed vegetables and choose dark greens for vitamin B complex
- Tender coconut water is good if one has fatigue or lost appetite
- Avoid dairy products like milk, paneer and cream which increase congestion and phlegm
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