It is said that you should eat your breakfast like a king, and here is a king-size breakfast meal for improved immunity.
Fruits contain natural sugar, which can help you with the energy you need throughout the day. At the same time, they contain multiple nutrients like vitamin C, which are essential for immunity. Citrus fruits like oranges or other fruits like papaya and kiwi contain vitamin C, and a bowl of such fruits should be a part of your breakfast meal.
Since the winter season is here, the amount of sunlight you get is reduced, which also reduces the synthesis of vitamin D in the body. Due to the high pollution levels, your olfactory system is at a higher risk of infections, and the reduced levels of vitamin D in your body can increase such risk. Eggs are a good source of vitamin D, and also a great breakfast choice since they are filling. You can make a sunny-side-up, or an omelette with vegetables like the red pepper which have immunity-boosting properties.
Nuts, seeds, dried fruits should be a part of your breakfast meal, especially when the pollution levels are bad. These are packed with vitamins and minerals that boost immunity, keep you satiated and are easy to carry around.
For a beverage option, you can always opt for tea. Tea is a very healthy beverage and contains antioxidants which will keep you protected from the toxic air. Green tea, ginger tea, and red tea are a few popular choices. Tea will also keep you warm in the winter season.