Best Nutritionist and Dietitian in Bangalore, Sarjapur Road - N R Bharathi

Ms. N R Bharathi

HOD - Nutrition & Dietitics

Book Appointment

Subscribe to our blogs

Best Nutritionist and Dietitian in Bangalore, Sarjapur Road - N R Bharathi
Reviewed by

Ms. N R Bharathi

HOD - Nutrition & Dietitics

Manipal Hospitals, Sarjapur Road

Superfoods For Seasonal Changes: Everything You Need To Know

Reviewed by:

Ms. N R Bharathi

Posted On: Jun 10, 2024

blogs read 4 Min Read

10 Best Superfoods to Build Your Immune System During Seasonal Changes

Seasonal shifts and unpredictable weather can often lead to an uptick in colds, flu, and other illnesses. This is partly because these fluctuations can make our immune system less effective. To combat this, we can give our bodies a natural boost by incorporating certain superfoods into our diets.

In this article, you'll learn about:

  • Causes of Seasonal Infections
  • Superfoods to Maintain a Healthy Immune System
  • How to strengthen the immune system naturally

Keep reading to know more.

What Are the Causes of Seasonal Infections?

The following are some typical reasons why people get seasonal infections:

  • Weather Conditions: Temperature variations are one of the most common causes of various seasonal illnesses and infections. Our bodies typically take some time to adapt to temperature shifts, making us more prone to sickness.
  • Vector-borne Illnesses: Seasonal swings are additionally linked with a greater risk of illness brought on by disease-causing pathogen bites. Some prevalent vector-borne illnesses include malaria and dengue fever.
  • Weak Immune System: Individuals with weak immune systems or suffering from chronic illness are at high risk of viral and bacterial infections.

Superfoods for Seasonal Changes

Making a few dietary adjustments with anti-inflammatory foods and immunity-enhancing foods will increase your chances of managing seasonal changes without downtime. Consider consuming these nutrient-rich food items for immune support: 

  1. Watermelon: The most commonly available superfood, abundant in vitamin C and carotenoids, with 90% water, can be ingested in diced, sliced, or juice form. It is ideal for staying hydrated and retaining energy.
  2. Mango: The tropical yellow fruit includes beta carotene, antioxidants, potassium, and magnesium, which not only reduce inflammation but also control blood pressure. Its high fibre content helps with constipation. 
  3. Coconut Water: Coconut water is very low in calories and carbs. Electrolytes comprising potassium, sodium, and magnesium replenish your body's minerals while keeping you hydrated!
  4. Yogurt: It contains calcium, vitamin D, and essential probiotics, which improve your gut health. It shares a direct connection with immune strength.
  5. Garlic: Garlic has been used for medicinal purposes for many generations. It contains allicin, which has antibacterial and immune-boosting properties. Consuming garlic on a regular basis can help alleviate seasonal infections and also boost the body's natural defence mechanisms.
  6. Citrus Fruits: These fruits are enriched with vitamin C and ascorbic acid, which are essential for immune support during sensitive seasons. Furthermore, they also keep you hydrated and maintain your body temperature during scorching summer days.
  7. Turmeric: It has a natural cooling agent that alleviates heat-related discomfort. Turmeric has diuretic effects, which increase urine production and aid in the evacuation of toxins from the body.
  8. Leafy Greens: They are a valuable ally in boosting the immune system. Spinach and kale are the best greens you can enjoy in the summer season.
  9. Green Tea: There are many welcome benefits of drinking green tea during the hot season. It contains powerful antioxidants that can soak up ultraviolet radiation and enhance skin resistance to it. Due to its unfermented properties, green tea has cooling effects; therefore, it can make you feel refreshed more than cold beverages.
  10. Nuts & Seeds: Almonds, brazil nuts, and hazelnuts are a few other superfoods for immune system boosters that you can enjoy in summer to boost your immune power.

A healthy immune system is crucial during seasonal changes. Consuming all of these superfoods strengthens your body's defence against common infections and other seasonal illnesses. A balanced diet, however, is not the only way to enhance your immunity. Besides that, you should establish an exercise routine, control your stress level, and maintain adequate hydration.


Seasonal infections tend to occur at specific periods of the year, mainly due to climate changes. Humidity, the surrounding environment, and many other variables also influence these infections. Flu, colds, and allergies are common seasonal infections.

Follow these tips on how to strengthen the immune system naturally:

  • Prioritise a nutrient-rich diet 
  • Stay hydrated
  • Prioritise quality sleep
  • Manage stress
  • Regular exercise
  • Adequate sunlight exposure

We have listed below essential foods for immune system booster: 

  • Citric fruits and vegetables
  • Nuts, seeds, legumes
  • Yoghurt
  • WaterMelon
  • Turmeric
  • Garlic
  • Papaya
  • Leafy Greens

Share this article on:

Subscribe to our blogs

Thank You Image

Thank you for subscribing to our blogs.
You will be notified when we upload a new blog