Rain beating down against the window panes, a cup of hot coffee, and a good book—the pleasures of a rainy day are unmatched. But not all is rainbows and sunshine in monsoon. Along with relief from the scorching heat of summer, the months of monsoon bring with them a variety of ailments. Your immune system takes a hit from the onslaught of colds, coughs, and allergies. In light of the Coronavirus pandemic, it is more important than ever to look after your physical defence against illnesses. Besides following rules of hygiene such as washing hands, sanitising, and refraining from touching your nose and mouth, some simple changes in your diet can go a long way.

What To Eat To Boost Your Immunity:

• Green Tea For Metabolism

Green tea is rich in antioxidants. The catechins contained in these magic leaves help prevent cell damage and offer a range of other benefits. A 2018 review of studies in the Journal of Ethnopharmacology shows that the catechin EGCG in green tea has anti-inflammatory properties, promotes cardiovascular health, and helps in managing diabetes. It boosts metabolism, which can be compromised in the monsoon. Drink two to three cups of green tea every day to reap the benefits.

• Beetroot For Better Blood Flow

Beetroot is loaded with nutrients such as potassium, folate, Vitamin C, iron, and betaine. It also has betalains, which are responsible for its red colour and provide antioxidant and anti-inflammatory properties. Beetroot is helpful in improving your digestive health. The dietary nitrate content improves blood flow to the heart, and a study published in Hypertension shows that beetroot juice may lower blood pressure. Another study in The International Journal of Sport Nutrition and Exercise Metabolism suggests that it may improve exercise performance. Add it to your smoothie or juice it for a healthy dose of its goodness.

• Lemon To Prevent Infections

The high content of Vitamin C in lemons boosts your immune system and can help to fight off infections. Start off your day by drinking a glass of warm water mixed with freshly squeezed juice of half a lemon in the morning.

• Pomegranate To Reduce Inflammation

This juicy fruit is chock-full of potent antioxidants and Vitamin C, which can give your immune system a much-needed boost by reducing inflammation and protecting cells from damage. Juice it, or eat the pomegranate arils as they are to benefit from its combination of deliciousness and nutrition.

• Carom (Ajwain) For Cough and Cold

Carom seeds have strong antibiotic and antifungal properties due to the active compounds thymol and carvacrol, and help to combat cough and cold. These seeds also improve digestive health. Nutritionist Dr. Lakshmi K, PhD in Food Science and Nutrition, and Head Holistic Nutritionist, URLife, suggests, “Boil nine to ten fresh ajwain leaves, or ajwain seeds, in a cup of water until it turns brown. Drink this warm decoction like tea early in the morning on an empty stomach to ease breathing difficulties and reduce phlegm.”

• Garlic To Get Fitter

The sulfur compounds present in this popular cooking ingredient offer a range of health benefits, which includes antifungal properties, improving heart health, and immunity-boosting. Dr. Lakshmi adds, “Incorporate garlic into the major part of your diet by adding two to three cloves to rice or in crushed form to roti.”

• Turmeric For Antioxidants

Curcumin, the main active ingredient in turmeric, improves your immunity through its anti-inflammatory and antioxidant properties. Dr. Lakshmi advises, “the most potent form is raw turmeric root—grind up the raw root, take half a teaspoon of that paste and mix it with black pepper, and boil the mixture in a cup of water for the maximum benefits as pepper improves the absorption of curcumin.”