Eat your way to better immunity and glowing skin: Essential foods for changing seasons

Seasonal changes, especially during transitions like summer to monsoon or winter to spring, can take a toll on your body. Sudden shifts in temperature and humidity often weaken your immune system and trigger skin issues like dryness, breakouts, or dullness. To protect your body from infections and keep your skin glowing, nourishing yourself with the right foods is key.

Here’s a list of powerhouse foods that support immunity and skin health during seasonal changes:

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1. Citrus Fruits (Oranges, Lemons, Amla)

Rich in Vitamin C, these fruits help produce white blood cells to fight infections and promote collagen production for supple skin. Amla (Indian gooseberry) is especially powerful during weather transitions.

2. Leafy Greens (Spinach, Methi, Amaranth)

Dark leafy greens are loaded with antioxidants, vitamins A, C, and E, and iron. These help reduce oxidative stress, flush toxins, and keep your skin healthy and clear.

3. Turmeric

The active compound curcumin in turmeric is a potent anti-inflammatory and antioxidant. Add it to warm milk or use in daily cooking to reduce inflammation and build resistance.

4. Nuts and Seeds (Almonds, Walnuts, Flaxseeds, Chia Seeds)

These are packed with healthy fats, zinc, and vitamin E, which support skin elasticity, repair, and immunity. Omega-3-rich seeds also keep the skin moisturized from within.

5. Ginger and Garlic

Both have strong antiviral and antibacterial properties. They boost immunity, improve circulation, and help detoxify the skin.

6. Probiotic-Rich Foods (Curd, Buttermilk, Fermented Vegetables)

Gut health is directly linked to immunity and skin health. Probiotics maintain the balance of good bacteria in your gut, which can reduce inflammation and improve skin clarity.

7. Carrots and Sweet Potatoes

High in beta-carotene (a precursor to vitamin A), these root vegetables protect your skin against sun damage and promote a healthy glow.

8. Green Tea

Loaded with polyphenols, green tea soothes inflammation, supports immunity, and helps in detoxifying the skin. A warm cup during season changes can calm both the gut and skin.

9. Watermelon and Cucumber

Hydration is crucial as seasons change. These water-rich fruits help flush out toxins and keep skin plump and hydrated.

10. Honey

A natural immunity booster and skin soother. Add to warm water with lemon or mix into herbal teas. It also helps soothe seasonal sore throats.

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Along with eating the right foods, ensure you stay hydrated, get quality sleep, and maintain a regular skincare routine. Avoid heavy or fried foods during seasonal changes as they can increase inflammation and cause skin breakouts.