The weather is changing again (sigh!) and someone in the family is bound to catch a cold or come down with the flu. You wish it wouldn't happen every time the season changes, but the truth is â�‚��€ it does. With amazing regularity! So wisen up; we have for you a list of foods that would help build up your immunity and keep these common, nagging complaints away....

The ACEs
Vitamins A (beta-carotene), C and E are powerful anti-oxidants that deactivate harmful free radicals and increase immunity by maintaining your bodyâ�‚��„�s natural immune or warrior cells (Department of Animal Sciences, Washington State University). So load your grocery cart with natureâ�‚��„�s supplements: carrots, green leafy veggies, tomatoes, cherries, amla, citrus fruits and guavas. Five almonds a day is also a great way to keep robust and healthy.

Probiotics
These warriors literally hold fort in the guts. Thirty to 40% of your immune system is in the gastro-intestinal system. A healthy diet will restore the natural state of health that excess sugar and processed foods have destroyed. Add to it prescription drugs and antibiotics and your body will be calling out for help. Let probiotics do the healing. Probiotics are good bacteria found in certain yogurts and other cultured dairy products that can help boost immunity. Probiotics also increase secretion of immunoglobulin. By adding to your present count of good bacteria, probiotics help fight infections better.

Some probiotic strains also help in acute gastroenteritis and inflammatory bowel diseases. To get the right dose, go for products that contain active cultures. Commercially available probiotic-enriched dahis are one way of getting them (Nestle, Mother Dairy), and the other convenient form is taking a straight shot of probiotic (Yakult). But a durable, simple way to be healthy is to include dahi in your staple diet. Also include fermented foods like idlis and dhoklas for taste and health.

Sip Tea
Tea is packed with anti-oxidants that fight off harmful bacteria. The good news is that both green and black tea contain them. Theanine, an important anti-oxidant, enhances immune function by producing substances that help our bodyâ�‚��„�s immune cells (lymphocytes) destroy microbes. They also help produce various protective enzymes. Tea is also an excellent relaxation tool and getting rid of stress is one of the best ways to fight off a cold. Your immune system gets suppressed when you are down and depressed, making you prone to diseases.
Not a tea drinker? Theanine is also found in mushrooms, apples, red and white wines.

Drink your lemons
Pay more attention to this. Lemons are a great choice for restoring the pH balance (Though they are acidic, the end product of lemons in the body is alkaline). They help maintain the bodyâ�‚��„�s internal â�‚��œclimateâ�‚��„� at a pH that supports healthy bacteria and not the trouble-causing virus or harmful bacteria, which incidentally thrive in more acidic environments. Drink freshly squeezed lemon juice in water or add to soups, daals, gravies and salad dressings (in place of vinegar).

Zinc
Helps in producing antibodies faster and stronger. Zinc deficiency can depress immune system function and severe deficiency can shut the immune system down completely. So donâ�‚��„�t ignore it, get on to zinc. Good sources are poultry, oysters, beans, fortified cereals, yogurt and milk.

Herbs
Perk up your meal with these immunity-boosting reinforcements. Make these herbs do double dutyâ�‚��€add zest to your meal and kick out infections. Turmeric, garlic, sage and fennel with their anti-inflammatory and anti-bacterial properties are popular choices to help you deal with a range of illnesses.

So, let's stock up on these foods to get our immune systems kicking - this monsoon could use some careful diet measures!