Include these 5 nutrients to your monsoon diet to recharge your immune system

Posted on:13 July 2021, 13:38pm IST
Make these nutrients an essential part of your monsoon diet to strengthen your immune system and stay healthy.
Aayushi Gupta
These nutrients you need for a healthy immune system. Image courtesy: Shutterstock
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Most of us love the monsoon season, because it brings respite from the summer heat. But guess what? It also brings with it a host of pathogens that affect our immunity, making us more prone to weather-related ailments such as cold, flu, and infections. Due to that, the rainy season demands some extra effort to stay fit and healthy. 

To do that, nutrients play a big role! That’s why this time around, we are not going to suggest certain immunity-boosting foods but nutrients that you need to include in your diet to help your immune system perform well. 

Here are some essential immunity-boosting nutrients you need during the monsoon:
1. Vitamin C

Whenever we think of vitamin C, our mind immediately goes to its ultimate benefit that’s all about boosting the body’s immune system. This nutrient has a bigger role to play in your well-being. First, vitamin C encourages the production of white blood cells and helps protect the body against infection. Second, it helps these white blood cells function more effectively, protecting them from damage caused by free radicals. Third, vitamin C is being considered the holy grail in skincare, therefore, it strengthens the skin’s barrier. 

Vitamin C is one of the most crucial nutrients your body needs. Image courtesy: Shutterstock

It is found in all citrus fruits like oranges, lemon, lime, and broccoli, bell peppers, and strawberries. 

2. Protein

Protein is the building block of our body and is absolutely essential for us to survive. What does the body need protein for? It needs protein to repair old tissues and cells and create new cells in the body. This makes it vital for the healthy functioning of our bodies. Also, proteins are made up of amino acids, which play a role in strengthening immunity and warding off diseases. 

3. Vitamin D

We all know the wonders of vitamins, and how important they are for our immunity. One of the most important vitamins, also known as sunshine vitamin. is vitamin D. It is both a nutrient we eat and a hormone our bodies make. During the monsoon season, include vitamin D-rich foods to fulfill the daily need of it. You need vitamin D in order to absorb calcium and maintain phosphorus levels in the blood. 

Don’t underestimate the importance of vitamin D. Image courtesy: Shutterstock

Achieving adequate levels of vitamin D in your blood may help boost your immunity and protect you from diseases like osteoporosis and cancer. You can include foods like egg yolks, fatty fish, dairy products, and cheese to get enough supply of vitamin D in your body. 

4. Omega-3 fatty acids

Omega-3 fatty acids are a family of important polyunsaturated fats that are proven to provide you with a host of health benefits. From strengthening your immune system to protecting you against diseases such as cancer to reducing inflammation in the body —these fatty acids are a boon for your overall health and wellbeing. 

Omega-3 is the essence for a long and healthy life. Image courtesy: Shutterstock

Omega-3 fatty acids are typically found in seeds such as flax and chia, walnuts, fish, soybeans, and blueberries. 

5. Antioxidants

Antioxidant nutrients commonly include vitamin E, C, beta carotene, carotenoids, lycopene, selenium, and magnesium. All these antioxidants improve the immune system differently, and may reduce the risk of many diseases like heart diseases and certain cancers. The antioxidant is a powerful nutrient that helps your body fight off infections, and therefore has a powerful effect on the immune system. 

So ladies, be mindful before adding foods to your diet this monsoon.

Aayushi Gupta

Candid, outspoken, but prudent--Aayushi is exploring her place in media world.

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