Apart from healthy living strategies, diet plays an important role in boosting the immune system. There are certain foods that reduce your risk of developing infectious diseases like cold and others help in recovering faster. The most important foods that help in boosting your immune system and reduce your chances of developing cold are as follows:

Garlic and Ginger: Both contain compounds that can reduce the risk of infection. Ginger has anti-microbial properties and making it a regular part of your diet can reduce your risk of infection and can also reduce the nausea effect when ill. Consuming a few cloves of garlic every day can help boost the immune system and can also reduce the duration of cold.

Cayenne pepper: This is a rich source of vitamin C that aids in fighting against cold and flu. Cayenne pepper, given its heat, increases body temperature when consumed, hence causing the immune system to work harder.

Fruits and vegetables: A must in every meal, be sure to choose colorful fruits and vegetables. A diet rich in fruits, vegetables, whole grains and low in saturated fat must be followed. Fruits like berries and citrus fruits are a rich source of polyphenols which have anti-microbial properties.

Probiotics: This includes yoghurt to keep your gut healthy.

Natural honey: This is a natural antioxidant which helps to strengthen the immune system. Natural honey has a good shelf life so one can include it in their daily diet as an alternative for refined sugar.

Turmeric: Contain a component called curcumin, which gives the spice its orange- yellow color, and has shown to have a potent stimulatory effect on the immune system.

(Credit: Sushma Ghag, a dietician at Aster Hospital, Mankhool, Dubai)