As you all have noticed by now, suddenly the temperatures have dipped again in northern India. So with this sudden change in weather and rise in humidity level, possibly the cold and flu will hit back Delhi and NCR. But it does not mean you have to fall sick. Did you know that there are some foods that can help boost your immunity and work to keep you healthy and fit during winters?

In this article Delhi’s top nutritionist and wellness-coach, Avni Kaul shares 5 immunity-boosting foods for flu and cold season. Here they are:

1. Cabbage

This popular winter vegetable is a rich source of glutamine, which has been found to strengthen the immune system. Try some cabbage in your winter soups and stews, or throw shredded raw cabbage onto your salads or sandwiches.  There are various varieties of cabbage in the market such as Cannonball Cabbage, Red Drumhead Cabbage and Portugal Cabbage to name a few.

2. Almonds

Almonds are a fantastic source of vitamin E, another antioxidant accountable for boosting the immune system. Have a handful (1/4 cup) to get at least 50% of your daily suggested amount of vitamin E. They can be consumed anytime during the day.

3. Spinach

Considering how rich spinach is in folate, fiber, and antioxidants. You can eat spinach as raw in a salad, on sandwiches and mildly fried in some olive and garlic oil.

4. Tea

Almost everyone in India likes tea. Particularly, green and black tea contain polyphenols and flavonoids, which are antioxidants that assists fight disease. In addition, an amino acid which is responsible for an immune boost, L-theanine, is abundant in both black and green tea, and decaf versions have it, too. Drink few (unsweetened) cups per day and to get some more antioxidants from your tea bags, dip them up and down while they brew.

5. Oats And Barley

Both oats and barley contain beta-glucan, a kind of fiber with antimicrobial and antioxidant capabilities that has been found to stimulate the immune system. It boosts immunity, increases wound healing and may help antibiotics work better. With the cooler weather, it is a great time to enjoy a hot bowl of oats for breakfast.

About: Avni Kaul is India’s most trusted nutritionist and wellness coach. She is a certified nutritionist as well as Diabetes Educator and specializes in weight management, child nutrition, skin and beauty health, thyroid disorder, cardiovascular health, diabetic management, wedding nutrition, sports nutrition, and corporate wellness.