Monsoon brings relief from the scorching heat during summer but it also brings the high risk of catching various diseases and infections along with the beautiful raindrops. Adhering to basic preventing measures is quite essential to boost your immunity and putting ‘prevention is better than cure’ into action. Eating right is a great start to regulate the immune system as it is thought to boost our body’s natural defence against diseases.

When it comes to preventing and fighting infections and diseases caused due to the rainy season, few foods have decent amounts of nutrients that help keep your body function properly and protect you from getting sick in the first place.

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Variety is the key to proper nutrition and thus a healthy immune system. Start with these foods for building immunity shield around and inside your body.

Vitamin C-rich fruits and vegetables: Citrus fruits like orange, tangerine, grapefruit, kiwi, lemon and some other fruits rich in vitamin C such as papaya help in the production of white blood cells which are considered very powerful to fight infections and diseases. Your body does not produce or store vitamin C. Thus it is required on a daily basis by way of foods and supplements. Nothing can beat the benefits of fresh and natural plant sources of foods. So add these citrus fruits in your daily diet and fulfil your vitamin C requirement.

Not only these fruits contain vitamin C, few vegetables, such as red bell pepper, broccoli and leafy greens also make the list because they are rich in vitamin C. Surprisingly, red bell pepper contains twice as much vitamin C as citrus fruits. It is a wonderful powerhouse of vitamin C. Broccoli is also supercharged with vitamin C as well as other vitamins, minerals and antioxidants.

Leafy greens like spinach are not only packed with vitamin C but it also contains numerous antioxidants and beta-carotene which may increase the infection-fighting ability of your immune system. Cook these vegetables as little as possible or better not at all. However, light cooking enhances other nutrients to be released. So it is up to you whether to cook these veggies lightly or eat them raw.

Garlic and ginger: Garlic and ginger, both the ingredients not only add a zing to your food but are quite loaded with immunity-boosting properties. Garlic contains a good amount of sulphur-containing compounds, such as allicin and ginger packs some heat in the form of gingerol, a relative of capsaicin. Both the ingredients are a must have for building immunity and keeping healthy.

Turmeric: As a dietary supplement, turmeric curcumin can support your immune function by supplying you with a healthy dose of powerful antioxidants. It also has a positive effect on our healthy inflammation response which can greatly benefit the healthy functioning of your immune system.

Green tea: Green tea is loaded with powerful antioxidants which can help in strengthening the immune system. Green tea infusions with ginger, clove, cinnamon and peppercorn can also boost immunity. You can sweeten it with little honey.

Nuts and seeds: Almonds, pine nuts, walnuts, apricots, raisins, ground nuts, dates sunflower seeds and sesame seeds are loaded with immunity-boosters like omega-3, zinc and magnesium. So load up on nuts in any form, dry or roasted.

Greek yoghurt: Unflavoured Greek yoghurt has live and active cultures. These cultures may stimulate your immune system and help fight diseases and infections. Do not consume pre-flavoured or sugar-loaded yoghurts. Take plain Greek yoghurt and add fresh fruits and little honey to flavour it. Select for brands fortified with vitamin D because vitamin D also boosts our body’s natural defence system.

Every day your immune system fights to protect your body against various infections and diseases. When it detects invaders like irregular cells and unknown chemicals, your immune system will trigger a healthy inflammation response. This helps to ward off any potential threat to your well-being. Embrace these foods. They can greatly benefit the healthy functioning of your disease fighting ability.