Whenever the season changes, colds, coughs, fevers and viral infections become more common. At present, everyone is also worried about children across the country catching measles.

When viruses and bacteria strike, many people fall ill quickly while others stay relatively healthy. A major reason for this difference is the body's immunity, and everyday food plays the biggest role in keeping that immunity strong. Eating certain foods regularly naturally boosts the body's defences and reduces the risk of infection. These are the foods that help keep your body ready to fight infection.

• Vitamin C-rich fruit: oranges, lemons, amloki (Indian gooseberry) and guava are high in vitamin C, which helps the body make antibodies. Eating them regularly lowers the risk of colds and coughs.
• Green vegetables: spinach, broccoli, red amaranth and other greens contain vitamins, minerals and antioxidants that protect the body's cells and strengthen immunity.
• Garlic and ginger: garlic has natural antibacterial and antiviral compounds that help prevent infection. Ginger is effective in reducing inflammation and boosting immunity.
• Yoghurt and probiotic foods: probiotic foods such as yoghurt increase the good bacteria in the gut, which is directly linked to the immune system. A healthy gut means strong immunity.
• Nuts and seeds: almonds, walnuts and sunflower seeds contain vitamin E and healthy fats that help strengthen the body's defences.
• Protein-rich foods: eggs, fish, chicken and lentils supply the protein the body needs, which plays an important part in making antibodies.
• Turmeric: the curcumin in turmeric helps reduce inflammation and boosts immunity. It can be used in cooking or mixed with milk.

Eating a few particular foods is not enough; a balanced diet is essential. Adequate sleep, regular exercise and less mental stress also play an important role in keeping immunity strong.

Small changes in daily habits can protect the body a great deal. So add these nutritious foods to your diet from today and take care to build your immunity. The article cites Harvard Health Publishing, the Mayo Clinic and the World Health Organization as its sources.

Source: Jagonews24. First published in Bengali on The Agro News.