Malaysia’s monsoon season brings more than just heavy rains – it often comes with sniffles, sluggishness, and cravings for unhealthy comfort food. But did you know your diet can make or break your immunity during this damp, chilly period?
Here’s what to eat (and avoid) to stay energized, flu-free, and feeling your best all season long!
Foods That Boost Immunity
1. Citrus Fruits (Lime, Calamansi, Orange)
- Packed with Vitamin C, which strengthens your immune system by supporting white blood cell function and acting as a natural antiviral. Studies show it helps your body produce virus-fighting interferons.
2. Ginger
- Contains gingerol, a powerful compound with antibacterial and antiviral properties. It also reduces inflammation and may help regulate blood sugar.
3. Broccoli
A nutrient powerhouse with vitamins C and E, fiber, and antioxidants that could help with infections.
4. Garlic
Known for its antimicrobial and antiviral properties. Regular garlic consumption may reduce cold frequency and severity.
Foods That Weaken Immunity
1. Processed Foods
High in sugar, salt, and unhealthy fats that could suppress immune function, and most of the time they lack essential nutrients
2. Caffeine (Excess Coffee)
Dehydrates you and disrupts sleep – both critical for recovery
3. Spicy Foods
Can irritate sore throats and worsen congestion
4. Alcohol
Weakens immunity, dehydrates, and interferes with medications
5. Sugary Snacks and Drinks
Sugar cripples white blood cells, increasing the possibility of infections
6. Fried Foods
Promotes inflammation and slows digestion, making it harder to fight illness
Key Takeaways!!!
Eat More: Fresh citrus, ginger, garlic, and greens for immune support
Avoid: Processed, sugary, fried, or overly spicy foods that will slow down recovery
References
https://www.researchgate.net/publication/326668193_High_Dose_Intravenous_Vitamin_C_and_Influenza_A_Case_Report
https://pmc.ncbi.nlm.nih.gov/articles/PMC7644455/
https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2022.899181/full
https://pmc.ncbi.nlm.nih.gov/articles/PMC6465033/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7434784/#sec4
https://www.healthline.com/health/what-to-eat-when-you-have-the-flu#foods-to-eat
