As the flu season approaches, most of us start looking for ways to stay safe and prevent the onset of viral illnesses. Apart from getting vaccine shots and prescribed medications, it is important to make certain lifestyle changes to stay safe from any allergens and viruses.
A balanced diet, regular physical regime, sufficient sleep, are some of the most important things to remember to stay healthy during the flu season. Also, make sure you avoid any contact with infected individuals. Besides, some foods and superfoods help in boosting immunity against cold and flu and they are as follows:

1. Peppers
Peppers are a rich source of vitamin C, which is essential in maintaining a healthy immune system. The human body is susceptible to viral infection from several viruses and bacteria in the atmosphere, hence, it is important to consume foods that help regulate the immune system of the body. The vitamin C and beta carotene present in red peppers act as a natural immune booster.

2. Green tea
Tea, especially green tea, consists of immunity-boosting antioxidants like catechin that help your body fight the attack of foreign pathogens. Moreover, green tea is steamed and not fermented like black tea. It is rich in a powerful antioxidant called epigallocatechin gallate (EGCG), which is destroyed in black tea. In case of a sore throat or cold, drinking green tea with a bit of honey is recommended to combat this condition.

3. Citrus fruits
Citrus fruits are rich in ascorbic acid or vitamin C, which helps the body fight illnesses and attacks from external pathogens. Vitamin C helps the body increase the production of white blood cells, which are largely responsible for protecting the body from germs and viruses. Oranges, grapefruits, and limes can fight cold and flu. Since vitamin C is not produced by the human body, it must be derived from the food we eat.

4. Cruciferous vegetables
Cruciferous vegetables and green leafy vegetables are all rich in vitamins A, C, and E and also contain a good amount of antioxidants and fibers. Eating vegetables like cabbage, broccoli, brussels sprouts, etc., is extremely beneficial for your immune system and also helps keep your digestive system intact. The key to deriving the most nutrients from cruciferous vegetables is consuming them cooked or even raw, if possible.

5. Ginger and garlic
Ginger and garlic are some of the most beneficial ingredients for warding off infections and keeping your body healthy and fit. Both of these foods help in keeping the digestive system healthy. The allicin present in garlic and gingerol in ginger is responsible for the medicinal properties of these ingredients.

6. Yogurt
Plain and unsweetened varieties of yogurt, such as Greek yogurt, are rich in probiotics that help keep the body healthy. These varieties are also rich in vitamin D, which also helps boost your immunity. However, try to avoid adding any artificial sweeteners and opt for honey or fruits for sweetness instead.

The above superfoods help boost immunity while down with cold and flu. Having said that, consult a dietician if the condition still persists.