10 Immunity Foods For Season Change 

During the monsoon season, your immunity can be compromised. The increased humidity and fluctuating temperatures create an ideal environment for pathogens like bacteria, viruses, and fungi to thrive, leading to a higher risk of infections such as the common cold, flu, and waterborne diseases. To bolster your immune system, it’s important to maintain a balanced diet rich in vitamins, minerals, and antioxidants. Here are some foods to include in your monsoon diet to enhance immunity:

10 Foods to Strengthen Immunity During Monsoon:

1. Ginger  

   With its anti-inflammatory and antioxidant properties, ginger helps combat infections and reduce bodily inflammation. You can also drink ginger water by boiling ginger slices in water.

Fresh Ginger Tea

This classic and straightforward recipe is my go-to for ginger tea. It’s delicious, warming, and spicy—an easy and tasty way to boost your immune system with ginger. You can enjoy this tea any time or reach for it at the first signs of illness.

Ingredients:

– 1-inch piece of fresh ginger root

– Squirt of lemon

– Dash of honey (or other sweetener of choice)

– 1 cup just-boiled water

Instructions:

1. Grate or mince the fresh ginger. There is no need to peel it first, but if you prefer, use a spoon to scrape away the outer layer gently.
2. Put the ginger, lemon, and honey in a cup or jar.
3. Fill the cup or jar with just-boiled water. Cover and let steep for 15 minutes.
4. Strain if desired. Enjoy warm.

2. Turmeric  

   Turmeric contains curcumin, which offers strong anti-inflammatory and antioxidant benefits. It boosts the immune system by influencing the activity of immune cells. Pair it with coconut oil or ghee for better absorption.

Turmeric fish with coconut lemongrass broth

Ingredients:

– ¼ teaspoon ground turmeric, or to taste

– ¼ teaspoon ground cardamom

– ⅛ teaspoon ground black pepper

– 1 pinch ground ginger

– 1 pinch cloves grounded

–  ground allspice 1 pinch

–  milk 1 cup

– ¾ teaspoon honey, or to taste

– ⅛ teaspoon vanilla extract

Directions

1. In a small bowl, whisk together the turmeric, cardamom, black pepper, ginger, cloves, and allspice; set aside.
2. Heat the milk in a small saucepan over medium heat until warm, about 3 to 4 minutes. Stir in the honey and vanilla until completely dissolved.
3. Whisk 1 teaspoon of the spice mixture into the milk mixture. Reduce heat to medium-low and simmer for 2 to 3 minutes to blend the flavors. Strain the mixture before serving.

3. Garlic  

   Garlic possesses antimicrobial and antiviral qualities that aid in preventing infections and stimulate white blood cell production, crucial for fighting off illnesses. Incorporate raw garlic into salad dressings or spreads for maximum effectiveness.

Garlic broth

Ingredients:

– 2 heads of garlic

– 2 tbsp (30 ml) olive oil

– 8 cups (1.9 liters) chicken or vegetable broth

– 1-2 handfuls fresh herbs (such as parsley, rosemary, basil, thyme, or chives)

– Salt, to taste

– Pepper, to taste

Directions:

1. Slice the garlic heads in half and separate the cloves. Remove the peel and crush the cloves with the flat of a knife, using the heel of your hand.
2. Add the olive oil to a large pot over medium heat.
3. Add the crushed garlic cloves and cook for about 10 minutes, stirring occasionally, until the cloves have softened.
4. Pour in the broth, add the fresh herbs, and bring the mixture to a boil.
5. Reduce heat to low, cover the pot, and let simmer for 30-40 minutes.
6. Season with salt and pepper.
7. Strain the broth and serve.

4. Yogurt  

   Rich in probiotics, yogurt supports a healthy gut microbiome, essential for a robust immune system. Enjoy plain, unsweetened yogurt as a snack, or add it to smoothies and breakfast bowls.

Frozen yoghurt bites

Ingredients

• 1 cup plain or vanilla Greek yogurt
• 1 cup fresh fruit of your choice, chopped into small pieces

Directions

1. In a large bowl, mix yogurt with chopped fruit.
2. Pour into a fun-shaped mold or ice cube tray.
3. Freeze for at least 2 hours to let it set and then enjoy.

5. Citrus Fruits  

Citrus fruits like oranges, lemons, and grapefruits are packed with vitamin C, which boosts white blood cell production and enhances immune function. Drinking warm lemon water in the morning can also be beneficial.

Orange and radish salad with citrus vinaigrette

Ingredients:

For the salad:

– 6 cups mixed salad greens

– 1 orange, peeled and sliced into rounds

– 1 radish, thinly sliced

– 2 tbsp chopped walnuts

– 2 tbsp crumbled goat cheese

For the dressing:

– 1 orange, juiced

– 2 tbsp white wine vinegar

– 1 tbsp light-tasting olive oil

– ¼ tsp kosher salt

– ¼ tsp freshly ground black pepper

– 1 tsp honey

Directions:

1. Evenly divide the mixed greens between 2 serving plates. Top each plate with half of the orange slices, radish slices, walnuts, and goat cheese.
2. In a small bowl, whisk together the dressing ingredients. Pour over the salad just before serving.

6. Spinach  

   Loaded with vitamins A, C, and E, along with antioxidants and beta-carotene, spinach helps improve the immune system’s infection-fighting capabilities. Lightly cooking spinach enhances its vitamin A content and nutrient absorption.

Daal Palak

Ingredients:

– 2 cups chopped spinach

– 1 cup split chana daal (half-cooked and soaked in water)

– 1/2 onion, sliced

– 2 shallots, sliced

– 1/2 tsp butter

– 3-4 garlic cloves, chopped

– A pinch of cumin powder

– 1/2 tsp red chili powder

– A dash of turmeric

For garnish:

– Cream

– Black and white sesame seeds

– Red chili powder

– Sesame oil

Instructions:

1. In a pan, heat the butter and add the onions and shallots. Add the spices and mix well.
2. Once the mixture browns a bit, add the chickpeas.
3. Reserve the water in which the chickpeas were soaked.
4. Sauté the chickpeas for a while.
5. When the chickpeas are nice and moist, add the reserved chickpea water.
6. Add the spinach leaves and let it cook for about two minutes (spinach cooks quickly).
7. Transfer the spinach and chickpea mixture to a bowl of icy water.
8. Let it cool down for a couple of minutes.
9. Once it reaches room temperature, blend the mixture well.
10. Garnish with a dab of cream, black and white sesame seeds, and a sprinkle of red chili powder.

7. Almonds  

   Almonds are high in vitamin E, a potent antioxidant that helps the body combat infections. They also provide healthy fats and protein. Snack on a handful of raw or roasted almonds.

Almond-honey power bar

Ingredients:

– 1 cup old-fashioned rolled oats

– ¼ cup slivered almonds

– ¼ cup sunflower seeds

– 1 tablespoon flaxseeds, preferably golden

– A tablespoon of sesame seeds

– 1 cup of unsweetened whole-grain puffed cereal (see Note)

– ⅓ cup currants

–  chopped dried apricots ⅓ cup

– ⅓ cup chopped golden raisins

–  creamy almond butter ¼ cup 

– ¼ cup turbinado sugar 

– ¼ cup honey

– ½ teaspoon vanilla extract

– ⅛ teaspoon salt

Directions:

1. Preheat the oven to 350°F. Coat an 8-inch square pan with cooking spray.
2. Spread the oats, almonds, sunflower seeds, flaxseeds, and sesame seeds on a large, rimmed baking sheet. Bake for about 10 minutes, shaking the pan halfway through, until the oats are lightly toasted and the nuts are fragrant. Transfer to a large bowl. Add the cereal, currants, apricots, and raisins; toss to combine.
3. In a small saucepan, combine the almond butter, sugar, honey, vanilla, and salt. Heat over medium-low, stirring frequently, until the mixture bubbles lightly, 2 to 5 minutes.
4. Immediately pour the almond butter mixture over the dry ingredients and mix with a spoon or spatula until no dry spots remain. Transfer to the prepared pan. Lightly coat your hands with cooking spray and press the mixture down firmly to make an even layer (wait until the mixture cools slightly if necessary). Refrigerate until firm, about 30 minutes.

8. Papaya  

   High in vitamin C and digestive enzymes like papain, papaya has anti-inflammatory effects. Enjoy fresh papaya as a snack, add it to fruit salads, or blend it into smoothies.

Papaya Smoothie

Ingredients:

• 1/2 ripe papaya
• 1 cup strawberries
• 1/2 cup plain yogurt
• 1/2 cup milk

Directions

1. Peel and slice papaya in half (lengthwise). Scoop out the seeds. Cut into pieces and press.
2. Wash strawberries. Remove stems and press.
3. Mix with yogurt, stir well and serve.

Learn More With Veera

At Veera Health, our nutritionists craft personalized food charts that adapt to seasonal changes, ensuring your diet is aligned with nature’s offerings. They prioritize ingredients that boost immunity, keeping your health resilient year-round. Each plan is thoughtfully designed to provide the right nutrients at the right time. With Veera Health, your well-being is always in season.