Immune-boosting foods: Most of the diseases that require a long recovery period in winter may be caused by infection. As viruses multiply due to drastic temperature changes, we become less resistant to diseases.
Here are the foods that act as natural shields against infections:
Inadequate and bad eating habits reduce body resistance!
Nutrition is a phenomenon that affects health both positively and negatively. Proper nutrition and adequate vitamin-mineral support increases our body resistance against winter infections. Therefore, it would be beneficial to review your diet in order to spend the winter season in a healthy way.
Because if there is a deficiency or insufficiency of sufficient energy, protein, vitamins, minerals and other nutrients, body systems cannot be expected to function regularly and be resistant to infections. Therefore, infectious diseases are more common in individuals with inadequate and poor nutritional habits.
Immune-boosting foods: Eat right during the winter months and get stronger against diseases!
Correct and adequate nutrition has a protective effect against diseases. Individuals who consume enough vegetables and fruits generally benefit greatly from vitamins and minerals.
A diet rich in antioxidants (vitamins A, B group, C and E, minerals such as selenium, copper and some phenolic compounds) helps strengthen immunity and protect the body against winter infections by reducing free radicals.
• Orange, tangerine, grapefruit, kiwi, rosehip, black elderberry, lemon, tomato, red pepper, green pepper and green leafy vegetables are good sources of vitamin C. It strengthens the immune system and increases body resistance against winter infections. The two most important food groups of a healthy diet are vegetables and fruits. Therefore, you need to include at least 5 portions of fresh vegetables and fruits in your daily diet.
• Healthy oils such as olive oil, walnuts, almonds, hazelnuts, sunflower seeds and pumpkin seeds are sources of vitamin E. Including healthy fats in your diet helps reduce free radicals and strengthen immunity.
• Fish, liver, egg and milk group, carrots, apricots, pumpkin and green leafy vegetables are rich in vitamin A. Consuming fish twice a week plays a protective role against some diseases, thanks to omega-3 fatty acids that have antioxidant effects.
• Garlic and onion are rich in vitamins and minerals, a strong antioxidant and anti-inflammatory. Do not forget to use it in your meals during the winter season.
• Two products you should include on your tables; Yogurt and kefir are known to support the immune system by supporting the intestinal flora thanks to their probiotic properties.
• Ginger, which prevents the proliferation of bacteria and viruses that cause infections, is rich in many vitamins, minerals and fiber. It provides protection especially against viral and bacterial infections.
What does scientific research say?
Antioxidants and vitamins play a crucial role in supporting our immune system. While no single food can magically boost immunity, a balanced diet rich in these nutrients can enhance our body’s ability to fight infections and diseases. Let’s explore some research-backed information:
Harvard T.H. Chan School of Public Health emphasizes that a range of vitamins and minerals, combined with healthy lifestyle factors, primes the body to fight infections. Some key nutrients include:[1]
- Vitamin C: Found in citrus fruits, strawberries, and bell peppers, it acts as an antioxidant and supports immune cell growth.
- Vitamin D: Essential for immune function, sunlight exposure and fortified foods are good sources.
- Zinc: Supports immune cell activity and is present in foods like nuts, seeds, and legumes.
- Selenium: Found in Brazil nuts, seafood, and whole grains, it helps regulate immune responses.
- Probiotics: Beneficial for gut health and indirectly impact immunity.
- Quercetin: An antioxidant found in onions, apples, and berries.
A Frontiers in Immunology article highlights the immune-boosting effects of various nutrients. Some of these include:[2]
- Curcumin: Found in turmeric, it has anti-inflammatory properties.
- Cinnamaldehyde: Present in cinnamon, it may have immune-enhancing effects.
- Lactoferrin: Found in dairy products, it supports immune function.
- Quercetin: Also mentioned earlier, it’s abundant in fruits and vegetables.
Additionally, a study on immune-boosting functional components in natural foods identifies several beneficial options:[3]
- Almonds: Rich in vitamin E and antioxidants.
- Spinach: Contains vitamins A and C, as well as iron.
- Citrus fruits: High in vitamin C.
- Avocado: Provides healthy fats and antioxidants.
- Red bell pepper: Packed with vitamin C.
- Pomegranate: Known for its antioxidant properties.
- Garlic and ginger: Have antimicrobial and anti-inflammatory effects.
Remember, a diverse diet that includes these nutrient-rich foods, along with adequate sleep, exercise, and stress management, contributes to a robust immune system.
As a result, eating a varied, adequate and balanced diet appropriate to the season will help us stay fit against seasonal infections.
Below you can find a drink recipe that you can consume from time to time to support your immunity in addition to your healthy eating routine.
Ginger immune-boosting mix:
- 1 small fresh ginger root – 30 g
- 1 medium sized tangerine
- 1 small kiwi
- Half a lemon
- 1 teaspoon of powdered turmeric
- 1 teaspoon of ground black pepper
Preparation:
• After peeling the ginger, tangerine, kiwi and lemon, blend them until you get a smooth mixture.
• Dilute it with 1 glass of water, add powdered turmeric and black pepper and mix. You can consume it in half a tea glass from time to time.
References:
- The Nutrition Source, Harvard T.H. Chan Schoolf of Public Health (January, 2024).
- Mrityunjaya M., Pavithra V., Neelam R., Janhavi P., Halami P. M., Ravindra P. V., Immune-Boosting, Antioxidant and Anti-inflammatory Food Supplements Targeting Pathogenesis of COVID-19, Frontiers in Immunology, Vol:11, 2020. ISSN=1664-3224. DOI:10.3389/fimmu.2020.570122
- Stephen, J., Manoharan, D. & Radhakrishnan, M. Immune boosting functional components of natural foods and its health benefits. Food Prod Process and Nutr 5, 61 (2023). DOI:10.1186/s43014-023-00178-5