Avoid falling prey to changing weather by consuming resistance building natural warriors With winter making fleeting appearances and summer around the corner, you can fall victim to many infections. As your body is used to operating in a certain temperature, changes in weather pattern require it to re-adapt its internal working with the environment. This leaves your immune system vulnerable to viruses floating in the air. You can avoid a trip to the doctor by developing a good resistance. Nutritionist Sukhada Bhatte lists some natural foods which will keep you strong. Grapefruit or oranges Citrus fruits are rich in Vitamin C which efficiently fights cold and flu. They are packed with flavonoids - natural chemical - Compounds that have been found to increase the immune system response. How to consume: Whole or in a salad. Quantity: A cup of grapes or an orange Broccoli The vegetable is rich in Vitamin A, Vitamin C and glutathione. Vitamin A keeps the cells in mucous membranes moist so that they stay resistant to cell damage, thus warding off the yucky bacteria. How to consume: As salad, vegetable Quantity: 1 cup raw Almonds They are a great source of Vitamin E, which promotes the synthesis of interleukin-2, a protein that kills bacteria, viruses and cancer cells. It is also a good source of riboflavin, niacin and B vitamins, which counter stress. How to consume: Between meals or as salad topping Quantity: 4-5 a day Flaxseeds These are good source of Omega 3 fatty acids, which help lower triglycerides and increase HDL cholesterol (the good cholesterol). How to consume: Sprinkle a few flaxseeds on your salads, add to atta, soups or roast and consume as mouth freshener. Quantity: 1 teaspoon Garlic Garlic contains several antioxidants that help combat H-pylori - the bacteria associated with some ulcers and stomach cancer. How to consume: Peel, chop and let it sit for 15 to 20 minutes before cooking to activate immune-boosting enzymes. Use in marinades. Quantity: 1-2 cloves Spinac It's rich in Vitamin A and iron. Iron deficiency can paralyse the immune response by impairing the T-cells which are responsible for activating the body's immune response. How to consume: As a vegetable, salad or in parathas. Quantity: 1 cup Cabbage It is a source of immune strengthening glutathione and antioxidants. Antioxidants are loyal protectors and nurturers of our cells which repel disease. How to consume: As a vegetable, in salads, soups, stews, rice, and sometimes in parathas. Quantity: 1 cup Curd It contains good bacteria that stimulate white blood cells into an energetic state. If you're buying packaged curd, look for labels listing 'live and active cultures'. How to consume: As a dessert, with meals, buttermilk, lassi or in salads. Quantity: 200 gms a day Eggs Eggs are rich in proteins and also contain B group vitamins such as biotin, which plays a role in helping the body metabolise proteins, carbohydrates and fats. This provides energy for optimal immune function. How to consume: Boiled or poached Quantity: 1 or 2 egg whites a day Amla Right from ancient times, amla has been considered a rich source of Vitamin C, and an immune booster. How to consume: Since it's a sour fruit, it can be stored in sugar syrup and consumed later. Shred over salad.