Winter is round the corner and that makes us prone to change-of-season bacterial and viral ailments such as the common cold, flu, respiratory issues and the like. It thus becomes imperative to pay careful attention to boost your immune system to stay fit and enjoy the crisp weather around this time of the year.

Nothing better than a balanced diet

A balanced diet obviously is the best weapon in our arsenal to protect ourselves from infections as well as bolster our immunity. I strongly recommend consuming a diet rich in fiber, fruits, vegetables, whole grains and legumes that will go a long way in maintaining a healthy microbiome and controlling inflammation, which is the key to a good immune system. Yogurt, traditional buttermilk, garlic, banana, oats and flax seeds are also excellent sources of probiotics and prebiotics. Conversely, there are some foods that we should refrain from during this season in a bid to stay fit and healthy.

Some foods that are best avoided

• Processed meats: Although these are no doubt delicious, they are among the worst foods when it concerns your immunity. The reason for this is the fact that they are laden with preservatives and saturated fat that can lead to chronic inflammation which is eventually responsible for wearing down your immune system.

Healthier options: Instead of processed meats, opt for leaner proteins such as grilled chicken, fish or plant-based options like lentils and chickpeas. These are free from preservatives, help to reduce inflammation and help you stay free of illnesses.

• Sugar: Too much of sugar or sugar-laden items is obviously exciting for your sweet tooth but they are sure to spike your glucose levels and suppress your immune system.

Healthier options: Instead of sugary eatables, enjoy the natural sweetness of seasonal fruits like berries, oranges and apples. When thirsty, instead of sweetened or aerated drinks, opt for water with a twist of fruit or even herbal of green teas which can even keep your warm in the cold winter months! Needless to say, your immunity is hugely benefitted.

• Alcohol: It is the party season but consuming excessive alcohol can affect your gut and make way for harmful bacteria to invade your bloodstream.

Healthier options: Limit alcohol intake to the bare minimum. Also, a great alternative to alcohol is kombucha that is not only frizzy and fun but also strengthens the digestive system.

• Refined grains and carbohydrates: Refined grains and carbs in some baked goodies, breads and even crackers often result in abrupt sugar blood sugar fluctuations and thereby harm the immune system.

Healthier options: Whole grain alternatives like brown rice, quinoa, barley and whole-grain version of pasta and bread are healthier options than refined ones. They take care of your immunity besides providing your body with more nutrients and fiber.

Food for the soul

In spite of all the precautions, in case you still catch the common cold or other ailments owing to the seasonal change, there is nothing to worry. These usually heal on their own plus there are several home remedies to help relieve the symptoms and accelerate the healing process. Some of them include the intake of a lot of fluids, gargling with salt water, popping some vitamins and most importantly, getting some much-needed rest.

I am happy to share the recipes of a few comfort foods that will also help you alleviate your common cold and other seasonal ailments, besides boosting your immunity.

#1 Ramen Bowl – The most comforting food during cold

• Mixed vegetables tossed in a pan with olive oil
• Add boiled multi-grain spaghetti
• Add poached egg or pan-tossed paneer
• Arrange everything in a bowl, add chicken broth, along with salt + pepper + chilli powder according to your taste
• Your bowl of Ramen is ready!

#2 Egg Drop Soup

• Garlic – Chopped 4-5 cloves
• Ginger – Chopped – 1 inch piece
• Onions – Finely Chopped
• Mix Chinese Veggies Cup – Chopped
• Some Spring Onion Chopped
• Add butter or olive oil in the pan, once heated put ginger, garlic, and onion.
• Toss the ginger garlic onion for some time and add mix veggies in the pan.
• Add some light soya sauce, along with salt, sugar and pepper to taste.
• Add 3 cups of water and bring the water to boil only then add cornflour slurry in it to make the soup thick.
• Now slowly add two eggs in the boiling soup
• Garnish with Spring Onions

#3 Amla and Beetroot Juice

• 2 Amlas and 1 Beet Root
• Some coriander leaves
• Small piece of ginger
• In a grinder, add all the above-mentioned ingredients and some water
• Strain it and add some salt. Enjoy it and give your immunity a major boost!