The seasons are changing, and while we are relieved to be leaving the hot weather behind. This brief period of transition has gotten us all worked up. We are all aware that this is a difficult time; our immunity frequently suffers during this time. Cold, cough, and fever cases are on the rise, which is not a good sign. If you have any of these symptoms, it is best to stay inside to prevent the spread of infection. There are many foods that can help you manage your symptoms or reduce your risk of developing infections. Here’s a list of foods you must eat to help your immune system.

1. Citrus Fruits

Most individuals turn to vitamin C when they develop a cold. This is due to the fact that it helps your immune system improve. Vitamin C is thought to boost the production of white blood cells, which are essential in the fight against infections. Virtually all citrus fruits have high levels of vitamin C. With so many alternatives, adding this vitamin to any meal is simple.

Citrus fruits that are popular include grapefruit, oranges, clementines, tangerines, lemons, and limes. Because your body does not produce or store vitamin C, you must consume it on a daily basis to maintain your health.

2. Broccoli

Broccoli is high in vitamins and minerals. Broccoli is one of the healthiest vegetables you can eat because it is high in vitamins A, C, and E, as well as fibre and many other antioxidants.

Its potency must be preserved by cooking it as little, if at all. According to research, steaming is the best way to keep more nutrients in food.

3. Ginger And Garlic

Garlic can be found in almost every cuisine on the planet. It adds a little zing to food and is essential for good health. Its value in fighting infections was recognised by early civilizations. Garlic may also help lower blood pressure and slow the hardening of the arteries. Garlic's immune-boosting properties appear to be due to a high concentration of sulfur-containing compounds like allicin.

Another ingredient that many people turn to when they are sick is ginger. Ginger may help reduce inflammation, which can help with sore throats and other inflammatory illnesses. Ginger may also help with nausea. While ginger is commonly used in sweet desserts, it also contains gingerol, a relative of capsaicin.

4. Spinach

Spinach made the list not only because it's high in vitamin C, but also because it's high in antioxidants and beta carotene, both of which may help our immune systems fight infections.

Similar to broccoli, spinach benefits from minimal cooking to maintain its nutrients. However, light cooking improves the absorption of vitamin A and allows other nutrients to be released from the antinutrient oxalic acid.

5. Almonds

Vitamin E takes a back seat to vitamin C when it comes to preventing and fighting colds. However, this potent antioxidant is essential for a healthy immune system. It's a fat-soluble vitamin, which means it needs fat to be absorbed properly. Almonds, for example, are high in vitamin E and also contain healthy fats.

6. Papaya

Another fruit high in vitamin C is papaya. Two times the daily required quantity of vitamin C is found in one papaya. Papayas also contain papain, an enzyme that aids in digestion and has anti-inflammatory properties. The high potassium, magnesium, and folate content in papayas are beneficial to your general health.

7. Green Tea

Both green and black teas contain a lot of flavonoids and antioxidants. Green tea really shines in terms of epigallocatechin gallate (EGCG), another potent antioxidant.

Studies have demonstrated that EGCG enhances immunological performance. A large portion of the EGCG in black tea is destroyed during the fermentation process. In contrast, green tea is steamed rather than fermented, which keeps the EGCG intact.