Winters is not only the month of coziness, but it is a season of dryness that not only causes the skin to itch, but also leads to various health problems. Most times, the omnipresent cold that goes on for weeks is known to be infectious. So there are high chances that if someone around you has a bad cough, you might get infected too. And since it is not possible to just lock yourself up in a room and avoid all kinds of contact, it is important to take good care of your immunity system.


Here are some immunity-booster food generally recommended by doctors that can help in preventing cold.

Citrus foods:


Citrus fruits like oranges, lemons, grapes; Brussels sprouts, tomatoes, broccoli and strawberries have long been valued as part of a nutritious and tasty diet. It is well established that citrus and citrus products are a rich source of vitamins, minerals and dietary fibre that are essential for normal growth and development and overall nutritional well-being. It can also help to reduce the risk of many chronic diseases.



The benefits of honey are as amazing as its great taste. A great natural source of carbohydrates which provide strength and energy to our bodies, honey is known for its effectiveness in instantly boosting the performance, endurance and reduce muscle fatigue of athletes. Its natural sugars play an important role in preventing fatigue during exercise. The glucose in honey is absorbed by the body quickly and gives an immediate energy boost, while the fructose is absorbed more slowly providing sustained energy.



The food has many well-known health benefits – the most popular being its anti-infection uses and overall power to boost the immune system. Garlic possess antiviral, antibacterial, anti-fungal properties allowing it to stand against all infections. Skin problems that are caused by bacteria, virus, fungi or yeast can be treated by rubbing raw chopped garlic on the affected area.



Eggs are a very good source of  protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fat. They are the source of cholesterol, fat soluble vitamins A, D, E and K and lecithin.



Good source of cell-building and strengthening proteins, meat contains iron, which is an important powerhouse of immunity. The food must be preferably had roasted or grilled so the nutritional value is not affected.

Oats and Barley:


These are rich in Vitamin B-complex which is a composite of eight vitamins — B1, B2, B3, B5, B6, B7, B9, B12. These vitamins play an important role in cell metabolism and providing energy to the body.

Sea Food:


Seafood is a high-protein food that is low in calories, total fat, and saturated fat. High in vitamins and minerals, seafood has been shown to have various health benefits. For example, recent studies have shown that eating seafood can decrease the risk of heart attack, stroke, obesity, and hypertension. Seafood also provides essential nutrients for developing infants and children.

Peanuts and Almonds:


 A legume, highest amount of folates compared to other nuts; folates are essential for brain development. Peanuts are also high in Vitamin E. Peanuts promote a healthy pregnancy because of the high folates which help reduce the risk of birth defects. Peanuts also boost memory, help fight depression, and reduces the risk of heart disease.

Highest in calcium of all nuts. Almonds are also high in fiber, vitamin E and magnesium. Almonds help lower cholesterol and reduce the risk of heart disease, and can help protect against diabetes.



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