Since the body is more susceptible to various viruses and infections during the cold season, it is important to support it during this period. Nutrition plays a big role in maintaining immunity. These foods will help you stay healthy and energetic all winter long.
As cold and flu season approaches, it’s crucial to build a strong immune system to stay healthy and prevent illness. Research shows that eating a balanced diet full of nutrient-rich foods is one of the best ways to support immune health. Eating Well writes about this.
A healthy, balanced diet rich in vitamins, minerals and antioxidants can help keep your immune system strong. Rather than “boosting” your immunity, the goal is to provide your body with essential nutrients that will help you stay healthy while preventing disease.
According to the National Institutes of Health, vitamins, minerals and antioxidants found in some foods help strengthen immune defenses and reduce inflammation, creating a stronger foundation for excellent health.
“A well-balanced diet rich in nutrients that support immunity, support optimal immune responses, and help the body respond effectively to daily stressors and potential infections,” says nutritionist Trista Best.
citrus fruit
Citrus fruits such as oranges, lemons, and grapefruits are excellent sources of vitamin C, an antioxidant that supports immune cell production and protects cells against oxidative stress.
“Vitamin C plays an important role in immune function, particularly in the production and maintenance of immune cells such as lymphocytes and phagocytes,” Best explains. Citrus fruits also contain flavonoids, which act as antioxidants and help fight free radical damage.
Yogurt
Yogurt is rich in probiotics, which are beneficial bacteria that can support gut health. Since 70% to 80% of immune cells are found in the gut, maintaining a healthy gut microbiome is critical for immunity.
“The probiotics in yogurt help diversify the ‘good’ bacteria in your gut, helping to create stronger defenses against pathogens,” explains nutritionist Sarah Schlichter. “For maximum immune support, choose yogurt labeled “live and active cultures” and plain unsweetened varieties to avoid added sugar.”
Garlic
Garlic has been used in folk medicine for centuries for its antimicrobial and anti-inflammatory properties. Garlic contains allicin, a sulfur-containing compound that research has shown helps support immunity.
“Garlic contains compounds like allicin that may help reduce the severity and duration of illnesses,” Best says. “It also contains sulfur compounds that support the body’s natural detoxification processes and indirectly support immunity.”
Sweet potato
Sweet potatoes are rich in beta-carotene, a precursor to vitamin A, which is essential for proper immune function. “Vitamin A supports healthy tissue and skin, which are critical barriers against infection,” explains Schlichter. “One medium sweet potato contains more than the recommended daily value of vitamin A, as well as fiber, potassium, and vitamin C, making them a nutrient-dense choice for immune support.”
leafy greens
Leafy greens like spinach, kale, and chard are nutrient-rich powerhouses that contain vitamins A, C, and E and support better immune health.
“Leafy greens contain folic acid, a nutrient that supports cell production, including immune cells, and supports our body’s defenses. Antioxidants in leafy greens protect cells against oxidative stress, while vitamin A supports skin health as the main protection against pathogens.” He says it’s the best.
Almond
Almonds are rich in vitamin E, another antioxidant that supports immune function by protecting cell membranes against oxidative stress.
“Vitamin E doesn’t get as much attention as vitamin C, but it is necessary to protect immune cells from damage,” Schlichter says. Additionally, almonds contain healthy fats that increase the absorption of fat-soluble vitamins, including vitamins A and E.
Let’s remember 6 drinks containing vitamin C to strengthen immunity in the cold season.
Previously Focus He wrote about the benefits of raw honey to strengthen your immunity this winter.
This material is for informational purposes only and does not contain advice that may affect your health. If you are having problems, contact an expert
Source: Focus
Mary Moore is an accomplished author and journalist known for her engaging and informative writing on trending topics. She currently works as a writer at 24 news breaker. With a keen interest in current events and a talent for finding the human angle in stories, Mary’s writing is always engaging, insightful and informative.