Food warriors in the battle against cold

The winter season brings spells of cold breeze, pleasant weather, air pollution, and rising flu cases. Children and the elderly are at risk of catching the flu. It is necessary to keep in mind that your body needs appropriate nutrition to boost immunity.
Increasing breathing issues due to air pollution and viral fever cases in the winter wreak significant havoc among those with weak immunity, especially children and the elderly. The need of the hour is to adopt stringent measures to lessen the impact of air pollution and prevent viral transmission. What we ignore is that it is very simple. Eating the right foods is the easiest way to control the biological effects of viral infection and air pollution.
Here are some food warriors in the battle against winter. Include them in your diet and witness the positive changes in your health.
Honey: It is traditionally known to cure cough and cold.
Ghee: It helps strengthen your immunity. It can be added to any of your preparations, or you can combine or alternate vegetable oils with ghee in the winter. 
Broccoli is a rich source of Vitamin C which makes it the right choice as an immunity-boosting food. Moreover, they also contain beta-carotene and antioxidants. Broccoli detoxifies the lungs by removing toxins. Broccoli contains sulforaphane, an anti-carcinogenic compound that helps release benzene from the body. 
Flaxseeds: Flaxseeds are enriched in phytoestrogens and omega-3 fatty acids. They work miraculously for asthma patients by suppressing allergy symptoms and improving cardiac health.
Amla / Indian Gooseberry: It is a forefront food warrior to beat the health risks associated with harsh winters and air pollution. Its high Vitamin C content strengthens your metabolism by preventing cellular damage. The anti-inflammatory properties of this superfood promote heart health and evade liver damage.
Omega-3 fats: These safeguard the body against the effects of air pollution on the heart and lungs. Walnuts, chia seeds, methi, and mustard also provide omega-3.
Spinach is power-packed with antioxidants like lutein, carotene, and zeaxanthin. Spinach boosts the immune system and protects our lungs.
Til (sesame seeds) keeps you warm in the winter. It is usually made in the month of December and continues until Makar Sankranti.
Khichdi (eg. Moong dal/Bajra/) is a winter food that is both nutritious and filling. Jowar is also a healthy choice for winters.
Include these in your diet and witness the positive changes in your health.
Dr Anish Desai is MD, Clinical Pharmacologist and Nutraceutical Physician, Founder and CEO IntelliMed Healthcare Suctions.