The winter season is just around the corner, and so is the possibility of catching colds and flu. Many people wonder which way and which type of foods are needed to strengthen immunity. While some people rely on supplements, others try to introduce a balanced diet rich in fruits, vegetables, and nuts into the menu.
Whether it's lunch with colleagues at work or a night out with friends, most of us tend to eat less healthily when we eat out in restaurants, pubs and cafes.
It is recommended to include food in the winter menu that contains seasonal foods rich in nutrients that the body needs in the cold days of the year. It is important that during the winter we eat food that will warm us.
Eating a wide range of nutritious foods, including fruits, vegetables, nuts, seeds and lean proteins, can improve the body's immunity.
Vitamin C, vitamin D and zinc play an important role in strengthening the immune system
According to nutritionist Kyle Crowley, the key is in the balance of food and supplements.
"The key to maintaining a strong immune system during flu season is to start early with the right immune-boosting foods." While supplements provide valuable support, the nutritionist stresses the importance of a balanced diet filled with nutrient-dense foods.
Citrus and berries
We recommend citrus fruits, which help stimulate white blood cells, and berries, as oxidants to fight inflammation. Garlic and ginger are also important. Garlic contains allicin, which has antimicrobial properties that help fight infections.
Ginger also has an anti-inflammatory effect that can help soothe a sore throat or reduce the severity of cold symptoms.
Leafy vegetables
Spinach, kale and other leafy greens are rich in essential nutrients such as vitamin C, vitamin E and beta-carotene, which support immunity.
Fermented food
Foods like kefir, sauerkraut, and yogurt contain probiotics that can naturally improve gut health and further strengthen your immune system.
Nuts, almonds, walnuts, chia seeds and flax seeds are packed with vitamin E, healthy fats and other nutrients. They are great for snacking and can easily be added to meals or smoothies, he reports RTS.
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