This year, the flu has hit us bigger than ever before. The learning is simple and clear; be it COVID virus or not, the number of people affected by seasonal flu is increasing dynamically every year. The flu is usually most heightened post the monsoon season, as bacteria thrive in colder and more humid temperatures. Therefore, a strong immune system is needed, an important factor required to combat the seasonal flu and other viruses that arise during this season.

Boosting our immunity may appear like a Herculean task, but simply incorporating certain habits and foods into our daily lives can make all the difference. Renowned Clinical Dietitian and Obesity management expert, owner of Fitfoody.in, Sonia Sinha, reveals the immunity-boosting foods, Indians should consume today.

Fresh fruits and vegetables are abundant sources of several vitamins and minerals. Antioxidant-rich foods aid in cell defense mechanisms and lower the risk of heart disease and stress. Vitamin E helps maintain healthy skin and eyes while the iron is a major component of hemoglobin. However, another major concern at the moment is if the fruits and vegetables we consume, are safe for our health. Many food items available in both the stores and local markets are said to be loaded with chemicals such as pesticide-sprayed foods which have been proven to be hazardous to human health.

Sinha said, “Vegetables and fruits may be laden with pesticides that can suppress immune responses to bacteria, viruses, and parasites, making people significantly more susceptible to disease. So always remember to thoroughly wash your fruits and vegetables with 100% natural solutions like ITC’s Nimwash Vegetable & Fruit Wash. With 100% natural action, Nimwash washes away pesticides and germs, and ensures that they are safe to consume.”

Dietician Sonia Sinha of Fitfoody.in also shares below a list of superfoods that need to be added to our daily lives to improve our immunity system:

• Vitamin C: Fruits belonging to the citrus family oranges and mandarin are not the only sources of vitamin C. This vitamin can be found in many fruits like amla, papaya, kiwi, lemons, guava, etc. Parsley and spinach to are high sources of vitamin C.
• Vitamin E: Undeniably vitamin E is found in most dry nuts and seeds like peanuts, almonds, sesame seeds, and sunflower seeds. Asparagus, mango, avocado, and pumpkin are other sources of this vitamin.
• Antioxidants: Known widely for their anti-inflammatory and antioxidant properties, ginger, turmeric, and garlic are inevitable in many Indian dishes. Antioxidants are also found in Tusli, Curry Leaves, Mint, Broccoli, blueberries, sweet potatoes, artichokes, goji berries, etc.
• Iron: All green leafy vegetables are rich in iron. Shellfish, tofu, dates, soya, etc., are great sources of iron as well. Legumes like beans, lentils, and chickpeas are also enriched with iron. Red meat has a great amount of iron as well.
• Vitamin A: Iron provides energy to the body. All dairy products are great sources of vitamin A. Tomatoes, red bell peppers, carrots, eggs, watermelon, apricot, grapefruit, etc. Deficiency of iron results in nausea and lack of stamina.

It is even more crucial for our generation and next to focus on our immunity system, as we live in a world where we regularly consume pesticides laden fruits and vegetables, breathe polluted air, and, looking at the scenario- have several new viruses to combat.

About the author- Sonia Sinha, Clinical Dietitian, and Obesity Management Expert, Owner of Fitfoody.in