Learn how to protect youreslf from bacteria and virsuses this winter

​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.

• Ginger contains antioxidant and anti-inflammatory properties, which help in strengthening immunity.

• Almonds are rich in vitamin E as well as manganese. It lowers oxidative damage and improves immunity during ageing.

• Green Tea 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.

• Kiwis 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.

• Citrus Fruits 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.

• Turmeric during infections, turmeric stimulates the formation of antibodies that fight off diseases. It also has curcumin, which reduces inflammation and soreness, especially after workouts.

• Grapes 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.

• ​Spinach is a perfect source of vitamins A, C, and E, beta carotene, as well other antioxidants that help in replenishing cells and building immunity.

• Garlic 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.

• Pumpkin 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.

• Pomegranate and Apple are a good source of vitamin C, pomegranates are also known for their antimicrobial and antiviral properties.

• ​Sweet Potatoes 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.

• Low-Fat Yogurt is a perfect food for the immune system as it contains active cultures of probiotics that stimulate the immune response to fight infections.​