Foods strengthening immune system



The winter is on and the body needs to build its immune system to withstand the rigours of the cold season. The weather carries in its wake multiple illnesses and the body needs to cope with them. The common affliction is cold and flu that are hard to avoid and against whom no medicine is effective. The best way to tide over colds and flu is to consume

Chicken noodle soup that fortifies the body and saves it from both of the health hazards. This soup has an anti-inflammatory effect and calms down inflammation in the upper respiratory tract that takes place when the cold attacks. It also helps to relieve nasal congestion.

The best treatment for common cold is the tried-and-tested ginger that works wonders. Ginger is full of ginger’s potent anti-inflammatory properties cold or flu. Because inflammation can affect body’s immune response, anti-inflammatory ginger can play a key role in boosting your immunity. It could be taken in various shapes and adds flavour to food consumed.

Turmeric is more than just a spice to make food delicious but acts as a treatment to cold and flu. It contains a powerful anti-inflammatory compound called curcumin that activates the production of T-cells that are the vanguard for fight in human immune system.

Oranges are full of vitamin C, an essential nutrient when people feel themselves under the weather. It is widely believed that vitamin C is helpful in preventing the common cold for people exposed to sickness-inducing environments such as cold weather, and can help lower the duration and severity of a cold.


Water is the perfect antidote for many illnesses but is particularly effective against cold weather illnesses. Water keeps the body hydrated and can help loosen trapped mucus produced by cold and flu. The recommended dosage is 8 glasses of water to confront the symptoms.

Tomatoes are not only delicious to eat but their high concentration of vitamin C increase immunity. Just one medium tomato contains a little over 16 milligrams of vitamin C, which is a proven fuel to body’s immune system. Vitamin C is a vital part of the strength of the body’s phagocytes and t-cells, two major components of the immune system. The researchers also noted that a deficiency in this nutrient can lead to a weaker immune system and a lower resistance to certain pathogens that can lead to illness.

Red Peppers are another vitamin C-rich source for fighting colds. Consuming 200 milligrams of vitamin C every day can cut risk of getting a cold in half, especially if appropriate exercise is undertaken. It also cuts down the duration of symptoms by 8 percent in adults and 14 percent in children.

Green tea is one of the best sources for fighting off a cold. It contains flavonoids, an antioxidant that boosts immunity and has anti-inflammatory properties. The antioxidant catechin, which is heavily prevalent in green tea, is known to be a powerful antibacterial and antiviral and can kill off cold-starting bacteria and the influenza virus.

Spinach is good for overall health because it is packed with digestion-regulating fiber along with containing vitamin C. Like with bell peppers and oranges, vitamin C is a powerful nutrient that can assist in preventing the common cold and help reduce symptoms of sickness.

Ginger tea
Chicken noodle soup

Apple contains phytochemical antioxidants that are helpful in boosting immunity. Apples are also noted for their ability to increase immunity for fighting chronic diseases.
Nuts are currently very expensive in Pakistan but most nuts contain vitamin E that is considered crucial in fighting off sickness. They are recognised as reducing chances of catching a cold by about 28 percent.

All-natural, raw honey not only tastes delicious but can also help soothe some symptoms of a cold. Honey is helpful in relieving sore and itchy throats and acts as an antibacterial, killing any germs in the body that can cause you to get sick.

Mushrooms are ideal for boosting immune system and their continuous use helps strengthen immune system effectively. Mushrooms also cause a reduction in inflammatory-inducing proteins, proving that often act as an anti-inflammatory agent.

Izay Ayesha is into linguistics


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