Being a lady, shopping is my favourite task. I love to shop whether its clothes, jewellery, bags, shoes, home furnishing products or my daughter’s stationary items. I am pretty sure 99 % of the women love to do that. But being a medical nutritionist and a mother, I am very cautious while purchasing the grocery. As every time with the change in season, Cold, cough, flu become the common ailments as immune system of people is very weak these days because of the improper diets and unscheduled eating habits. I take charge that my family should not be affected by choosing right food for them. I will share some of the magical food items which all of you must include in your respective shopping lists, whenever you are going for the next purchase.


Vitamin C increases the production of white blood cells in the body which are responsible to fight against infections. Our body does not produce or store it, so it is really essential to include citrus fruits in the diet as almost all of them contain Vitamin C. Some common examples are: 

  • Grapefruit
  • Oranges 
  • Lime 
  • Lemons
  • Tangerines


It is a super food packed with minerals, vitamins such as Vitamin A, C and E and many antioxidants. The best way to serve this healthy veggie is to cook it as little as possible and keep the nutrients packed.


Red bell peppers have Vitamin C double the amount of citrus fruits which help in maintaining healthy skin and the beta carotene in them keeps both the eyes as well as skin healthy.


These are the most commonly used ingredients in the Indian Cuisine and along with the taste, they add infection fighting properties to the food. Garlic helps in lowering the blood pressure and Ginger help controlling the cold in taking place in first instance itself.


I always recommend Green tea to everyone and it is an inseparable part of my daily regime. Not only it aids weight loss but also produce germ fighting compounds because of the presence of Flavonoids.


Winter season is very famous for its love for sarson (sunflower.) These seeds are packed with Vitamin E which is responsible for fighting and maintaining immune system. It is full of nutrients like phosphorous, magnesium and vitamin B-6.


I include 10 soaked almonds in my morning routine because of the presence of the key to healthy immune system in it named as vitamin E.

Next time you go for shopping grocery, buy all these things as limiting yourself to only one of them won’t make any difference. The variety and combinations of all of them will keep your immune system strong and your body healthy.