Every year, temperature fluctuations, climatic variations, and differing lengths of day exist in Summer, Winter, Rainy, Autumn, and Spring- four distinct seasons. These changes occur without any human intervention but still have damaging effects on one’s well-being. People find that their immune systems become weaker when seasonal changes take place, making it easier for them to get sick. Change is inevitable when it comes to season, so one has to adjust their food diet accordingly to survive any environmental changes.
The easiest way to achieve this is to consume seasonal foods that boost your immunity. Consuming seasonal foods during unhealthy conditions is vital since they contain essential vitamins and minerals. It has numerous health benefits, including improved energy and freshness. The vitamins and minerals contained in them help fight off any infection. Consuming seasonal foods in the daily diet improves immune health and provides the right amount of nutrients the body needs to remain healthy throughout the year. In this blog, we will explore the top 20 seasonal foods that can help boost your immune system during any seasonal changes.
1.Lemon
Lemon is a citrus fruit which is enriched with Vitamin C. This helps in the production of white blood cells in our blood and it will help to fight against any kind of infections and colds that are caused due to any seasonal changes. Lemon is good to eat in the winter season to keep colds away. We can intake lemon as refreshing lemon juice, lemon rice, and lemon pickle. It will boost your immune to fight against infections.
2.Strawberry
Strawberry is a red, juicy and sweet little fruit. It is not only appealing to the eye but also consists of Vitamin C, manganese, and antioxidants, among others. During the Winter season, it boosts your immune system. They add sweetness to your dishes in a most delightful way. Try these delicious strawberry recipes featuring strawberry desserts, strawberry salads, strawberry cake etc.
3.Jack Fruit
Jackfruit is a seasonal fruit with some vital nutrients, including gut-friendly fiber, vitamins C and B, protein, potassium, and beta-carotene. These nutrients help regulate weight and blood sugar levels, promote good skin, and prevent heart problems. Jackfruit, like any other fruit, tastes best when eaten fresh, sweet and juicy. It can be blended into smoothies, mixed with yogurt, or even minced and dusted on ice cream. Jackfruit is best served as boiled or grilled.
4.Sweet Potato
Sweet Potato is a root vegetable, which is rich in vitamins A and C, fiber, potassium and beta-carotene. It acts as an antioxidant agent that protects your skin, strengthens your body to fight against foreign bodies and also lowers your heart problem. You can boil, stir fry, and bake the sweet potatoes or cook different food items like Mashed Sweet potatoes, Soups, Salads, bread, and chips.
5.Plums
Plums are a very delicious tender, sweet, succulent flesh seasonal fruit variety rich in dietary fibers, copper, potassium, and vitamins C and K. It helps to lower the risks of cardiovascular diseases such as high blood pressure, stroke, heart diseases and boosts your immunity. Plums are excellent for use in jams, chutneys, puddings, cakes, and crumbles; it taste great, and add brilliant color.
6.Bell Peppers
Bell peppers belong to a fruit variety that is rich in vitamins A, and C, and fiber. It has more vitamin C in it in comparison with orange fruit. Due to the presence of vitamin A, it acts as an immune booster to protect your skin. You can add bell peppers to any meal you prepare like vegetable filling, stir fry, soup, stew, salad etc.
7.Watermelon
Watermelon is a juicy fruit rich in potassium, and vitamin B6. It helps in lowering blood pressure, improving nerve function, breaking down proteins, and boosting the immune system. It acts as an antioxidant agent that helps to fight against infection and reduces inflammation. It is a seasonal fruit available in the summer season. You can eat watermelon directly or make salsa, salad, smoothies, grill, and popsicles.
8.Cabbage
Cabbage is a cruciferous vegetable enriched with vitamins C, A, B, and K. It has antioxidant and anti-cancer properties that protect your skin and fight against heart disease, colds, and cancer. It is mostly available in the cold season to boost your immunity. Cabbage is commonly added to any food items like soup, salad, sandwich, and stir-fried.
9.Blueberries
Blueberries are small sized blue colored fruit that belongs to the berry family. This little fruit contains flavonoids that act as an antioxidant agent to protect and reduce damage to your cells. It consists of vitamins C, and A, fibers, manganese, and potassium. You can eat blueberries directly or make delicious smoothies, fruit salads, jams, cookies, and pies.
10.Spinach
Spinach is a green leafy vegetable that is rich in iron, potassium, magnesium, and vitamins C and E. It is essential to add spinach to a daily nutritious diet that helps in easy digestion, fights against cancer, supports bone health, and is an immune booster. You can try spinach in recipes like soup, stew, stir fry, salad, rice, pasta, and pizza.
11.Cauliflower
Cauliflower belongs to the flower family and contains a large content of vitamin C. It has antioxidant and anti-inflammatory properties that prevent heart disease and cancer by boosting your immune system. There are varieties of options with cauliflower like stir fry, fried rice, deep fry, roast, and gravy.
12.Broccoli
Broccoli is also a flower that is usually dark green color. It is a rich source of calcium, iron, and vitamins C, and K. This helps in strengthening the immune system, production of collagen, maintaining bone strength, and preventing osteoporosis. Broccoli can be consumed as raw or blanched. You can also try broccoli soup, fry, curry, and salad.
13.Cucumber
The cucumber is green juicy and botanically a fruit that contains vitamins A, B, C, K, potassium, manganese, and copper. It strengthens your immune system by protecting your skin, hair, and nails. It keeps you hydrated and regulates blood pressure. Cucumbers are commonly available in the summer season. It can be eaten raw or prepared as a drink or salad.
14.Papaya
Papaya is a sweet nutritious fruit that contains vitamin C, potassium, and magnesium. It has anti-inflammatory and antioxidant properties. It helps in easy digestion, reduces inflammation, protects from heart disease, and is a great immune booster. You can eat papaya raw or make juice to enjoy it.
15.Beetroot
Beetroot is a root vegetable grown in cold climates. It is rich in vitamin B6, magnesium, potassium and nitrate. All these essential nutrients make beetroot a must-have in your meals to keep your defenses strong during the rainy season. Beetroot helps to bring down high blood pressure, ward off anemia, cool down inflammation, and fight off infections. So, make sure to add some beetroots into your dishes this monsoon to strengthen your immune system. You can also try beetroot stir fry, cutlet, halwa, salad, juice and brownies.
16.Pomegranate
Pomegranate is a red-colored seasonal fruit that stands out as one of the healthiest options and has gained fame for having an impact on health in many ways. Pomegranate provides a good amount of vitamins A, C, E, and folate. Pomegranates have lots of antioxidants that fight viruses, oxidation, and cancer. Eating pomegranates or drinking their juice can boost your immune system. This helps your body fight chronic illnesses, control your blood pressure, improve your digestion, and benefit your skin.
17.Pineapple
Pineapple is a tropical fruit, you can find it throughout the year, but from March through summer are when the best ones are available. These fruits are juiciest and sweetest during this time. Including pineapples in your diet during summer boosts your immunity and keeps you healthy. The amount of vitamin C in pineapples also lowers the risks of seasonal diseases by strengthening your immune system. Taking pineapples can, therefore, ensure long-term health benefits. You can eat pineapple directly or make juice, salad, grill, add as pizza toppings, cake, pudding etc.
18.Pumpkin
Pumpkin is a fruit of some squashes with a hard rind, orange, and furrowed. Pumpkin contains beta-carotene. Your body can turn beta-carotene into Vitamin A, strengthening your immune System. Besides, pumpkins also contain vitamins C and E, essential for a strong immune system. Both its chunky flesh and tasty seeds are edible. You can try all-time favorite recipes using pumpkin, from the classic pumpkin pie and cakes to warm soups and curries.
19.Mango
Mango is a Sweet, fibrous, and vitamin-enriched fruit. It is the most delightful indulgence in summer that can nourish the body and rejuvenate your mind. Mangoes are a storehouse of vitamin C, vitamin A, copper, folate, magnesium, potassium, vitamin B6, and vitamin K. Its inclusion in the diet will help improve gut health, maintain a healthy weight, promote skin and hair health, and control blood pressure, and even help boost immunity. From smoothies and salsas to salads and more, try all the best ways to make it with mango.
20.Guava
Guava is another tasty seasonal fruit that is accessible during the summer. The fruit bears very rich content in vitamin C, with a claim that it has four times the amount of orange fruit. Vitamin C supports immunity and prepares the body to fight common diseases and viruses. More vitamin C promotes good vision. You can try guava recipes like guava juice, chutney, smoothie, cake, and kulfi.
