Another great way of eating Amla is in the form of preserves in sugar or honey, provided one is not worried about the calories that would go with it or if one does not have restrictions on the intake of sugar. The reason why amla is so effective in boosting immunity is that it is loaded with vitamin C. Thus eating amla will also help fight free radicals and benefit the heart.

Earlier, I had mentioned that green chillies too, are a good source of vitamin C. Adding green chillies to our diet will help ward off colds and other diseases.

Finally, zinc is fast becoming a nutritionist’s favourite mineral and justifiably so. zinc helps in warding off and in fighting colds. We can boost our zinc levels through imbibing pumpkin seeds, sunflower seeds, peanuts, almonds, wheat germ, yogurt and the lentils. For non-vegetarians who consume meat or fish, it’s easier to get in the zinc requirements to protect oneself against a cold. A chicken soup or broth would be ideal.

Also, we must not forget our ayurvedic tradition. Incorporating the goodness of ayurveda into currently practiced nutrition is akin to having a double-layered protection. Thus tulsi or basil is a herb that one could chew on or brew into one’s tea or gravies. It is not just effective against colds but is a potent antiviral agent. It can also be had in capsule form available at most pharmacists.

Here is another simple but effective formulation for fighting colds: brew a concoction that has three parts cinnamon and two parts ginger and drink this a few times in a day to help combat a cold.

nsingh.rxpress@expressindia.com