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            The Aga Khan University Hospital Pakistan

Learn how to protect youreslf from bacteria and virsuses this winter

<p>​<span style="text-align: center;">Our body needs nutritious foods to protect us from bacteria and viruses. Know the magic of natural fruits, spices, and vegetables to boost up your immunity.</span>
</p><ul><li><strong>Ginger</strong> contains antioxidant and anti-inflammatory properties, which help in strengthening immunity.</li></ul><ul><li><strong>Almonds</strong> are rich in vitamin E as well as manganese. It lowers oxidative damage and improves immunity during ageing.</li></ul><ul><li><strong>Green Tea </strong>contains a high level of antioxidants, including epigallocatechin gallate (EGCG), which boosts the immune system. It is also a healthier tea as it contain fewer calories and less caffeine than coffee.</li></ul><ul><li><strong>Kiwis</strong> are a perfect source of vitamins C and K, potassium, and folate, which work hand in hand to build healthy immune cells, develop strong immune responses, and fight off infections.</li></ul><ul><li><strong>Citrus Fruits</strong> such as lemons, oranges, sweet oranges (Mosambi) have a high content of antioxidants and vitamin C, which form the starter pack for boosting immunity. They also have anti-bacterial and anti-viral properties.</li></ul><ul><li><strong>Turmeric </strong>during infections, turmeric stimulates the formation of antibodies that fight off diseases. It also has curcumin, which reduces inflammation and soreness, especially after workouts.
</li></ul><ul><li><strong>Grapes</strong> are rich in a wide range of healthy compounds, including resveratrol, which helps build immunity. They also have antioxidants and polyphenols that play a role in equipping cells to fight against infections.</li></ul><ul><li><strong>​Spinach</strong> is a perfect source of vitamins A, C, and E, beta carotene, as well other antioxidants that help in replenishing cells and building immunity.</li></ul><ul><li><strong>Garlic</strong> is a tasty flavour-enhancer that contains allicin, a sulfur-rich compound that braces your cells to fight off viral infections such as the flu and COVID-19.</li></ul><ul><li><strong>Pumpkin </strong>is an immune system booster food containing high amounts of beta carotene antioxidants, which turns into vitamin A in your body. It also has vitamin C, an essential nutrient in enhancing your immunity.</li></ul><ul><li><strong></strong><strong>Pomegranate and Apple </strong>are a good source of vitamin C, pomegranates are also known for their antimicrobial and antiviral properties.</li></ul><ul><li><strong>​Sweet Potatoes </strong>contains high levels of vitamin A in the blood which can help enhance immune responses. Sweet potatoes have beta carotene, which converts to vitamin A and boosts immunity.</li></ul><ul><li><strong>Low-Fat Yogurt</strong> is a perfect food for the immune system as it contains active cultures of probiotics that stimulate the immune response to fight infections.​
© The Aga Khan University Hospital, Pakistan