fruits and vegetable boost immunity

Foods that boost immunity in winter

In here we mentioned about foods that boost immunity in winter. Especially in the wintertime, many people can get sick with the flu or common cold or other viral diseases. As a result, a runny nose, nasal congestion, a sore throat, or coughing symptoms can observe. And also, these symptoms can become synonymous with this time of year. But this need not be the case. 

Some foods are easily obtainable during this time of year. As well as, they boost your immune system and keep you healthy and active during winter. You can use these foods to boost your immunity in winter.

Eat garlic as a food for boost immunity in winter

The second one and mood-boosting food is garlic. Garlic act as a natural antibiotic. Because it has high infection-fighting properties. All over the world uses it for cooking, and almost all early civilizations recognized its benefits. Garlic provides fantastic benefits for our health by internal ingestion as well as to use for our skin and blemishes. Because it just reduces the infection. Garlic is immune-boosting comes from its very high concentrations of sulfur compounds like Allicin. And also, have a significant enhancing impact on the immune system. 

garlic boost the immune system

For the immune benefits of garlic, we have to consume it as raw garlic. That’s because cooked garlic will not have the same effect. Since the cooking itself destroys most of the Allicin. So, aim to consume raw garlic once to twice a week during the winter months.

Foods rich in vitamin C

Vitamin C is a fundamental nutrient for our bodies. It should always be needed from external sources. And also, it is required for the growth and repair of tissue that protects the body from free radical damage. Mainly, free radical damage can come from radiation from tobacco smoke. And also, food choices such as highly refined sugar-rich and chemical-rich foods. Vitamin C is not produced in the body, nor is it stored. That is why we need to eat foods that are rich in vitamin C. It should take on a daily basis to meet our daily needs. The vitamin C daily requirements are between sixty-five (65) to ninety (90) milligrams for an adult. 

fruits and vegetables boost the immune system

The best method of taking vitamin C is Consuming foods that rich in vitamin C. Also, can take supplementation even though the synthetic and food-derived vitamin. However, they are chemically identical. 

Fruits and vegetables are rich in numerous other nutrients and phytochemicals. They influence the bioavailability of the vitamin to the body. 

Foods with significant quantities of vitamin C are cantaloupe, grapefruit, kiwis, berries mangoes, oranges, pineapples, strawberries, and lemons. Vegetables are also rich in vitamin C. For example, especially broccoli, baked potato, tomatoes, cauliflower, peppers, spinach, Brussels sprouts, and all green vegetables.

Don’t forget to add these foods daily to your diet during the winter for boost the immunity. The most impressive thing is that these are foods that naturally ripen during the winter months. And also, they typically available from trees to fulfill our needs with perfect timing.

Fermented foods

The next beneficial food group for immunity is fermented foods with active cultures. These foods stimulate healthy bacteria to improve immune function. It is done through the reduction in the production of inflammatory compounds. And also, increased synthesis of lymphocytes while also reducing autoimmune responses in the body. 

Now plant-based naturally fermented unprocessed foods include homemade sauerkraut, fermented carrots, kombucha, kimchi miso. And also, tempeh made from fermented soybeans.

Get enough vitamin D

The next important nutrient for the immune function is vitamin D. So, and This is vital for our immune system. In addition, it is known to help in immune regulation

Now the problem is during wintertime in all over the world, we hardly can get vitamin D. From sunlight, and research shows the vitamin D Supplements reduce the risk of viral infection by about 10 percent and people who are not deficient. 

mushrooms for boost the immunity in winter

Now this vitamin in people who are deficient can reduce the risk of infection by up to fifty percent. So that’s an essential thing. Now, where do we get it if we can’t get it from the sun sunlight? We can get it from supplements, as before mentioned. But, we can also get it from mushrooms that have been exposed to UV light during the time when they are growing. Now, this actually can give us a considerable amount of vitamin D. To support us during the winter months. And also, other vitamin D rich foods are canned tuna, cod-liver oil, cow milk, and soya milk. 

Add Nuts for your diet

The next food group with immune-boosting properties are Nuts. Many people reject nuts due to their high quantities of fats. Even so, nuts have a large number of health benefits also due to their healthy fat content. And also, it supports the immune system. Different nuts contain different minerals and vitamins. They are vital for the immune system, including vitamin E, vitamin C, zinc, and selenium. Nuts that are rich in vitamin E include almonds hazelnuts walnuts and pistachios. In addition, the vitamin E in these nut acts as an antioxidant helping to protect cells from free radical damage. And also, vitamin E boosts immune function helping the body fight off bacteria and viruses from invading. 

nuts high in fat

Nuts also rich in vitamin C. Larger quantities of zinc include in the almonds, cashews, pumpkin, sesame seeds. And also, Brazil nuts. The zinc content of these nuts is high. And also, it crucial for healthy development and function of immune cells, including the neutrophil natural killer cells and macrophages. 

Nuts that rich in selenium include almonds, walnuts, and Brazil nuts. And also, this antioxidant selenium in these nuts helps reduce oxidative stress in the body. As a result, it reduces inflammation and enhances immunity.

Other foods that boost your immunity are green tea, sunflower seeds, ginger, and wheat germ. These foods have moderate or low amounts of substances that are special for immunity. So, if you include at least a few of these foods into your daily meals during the wintertime then it will boost your immunity well in winter. They have a high ability to fighting off the flu and other common diseases during this winter period.  

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