Winter immunity foods: 9 to add to your menu

Those who do not have a strong immune system know how important it is to maintain a diet rich in good food for immunity during the winter. This is because it is necessary to pay extra attention to health this season, especially due to the increase in respiratory diseases such as flu and colds, as well as sinusitis, rhinitis, asthma attacks, bronchitis, among others.

According to nutritionist Paola Abreu, from the clinic Elaine Dias JK Health & Beautymaintaining a balanced and nutrient-rich diet will be the main remedy to stay away from these problems.

“There are several foods that boost the body’s defenses during this season of the year,” she says.

9 foods for immunity in winter

According to Paola, the foods listed below can help keep the immune system strong to face the cold season without health problems.

However, it is not enough just to add them to the menu: it is also important to maintain adequate hydration, practice regular physical activity, sleep well and avoid excessive stress.

“Combining these healthy measures with a balanced diet, it is possible to strengthen the immune system and reduce the risk of illness during the winter period”, she points out.

See, below, foods for immunity!

1

citrus fruits

Oranges, lemons, tangerines and other citrus fruits are rich in vitamin C, known for its ability to strengthen the immune system.

“Vitamin C assists in the production of defense cells and stimulates and stimulates antibodies, helping to fight infections.”

two

Garlic

Garlic is a powerful food that has antimicrobial and antiviral properties. It contains compounds, such as allicin, that can help fight common respiratory infections like colds and flu.

3

Saffron

Turmeric, or turmeric, contains curcumin, an active compound with antioxidant and anti-inflammatory properties that help strengthen the immune system by fighting free radicals and reducing inflammation.

“To improve its absorption, consumption together with black pepper or fatty foods is recommended. It can be used as a seasoning in rice or chicken, for example”, suggests the professional.

4

Ginger

Ginger also has anti-inflammatory and antioxidant properties that strengthen the immune system. In addition, it is known to relieve symptoms of colds and flu, such as cough and nasal congestion.

5

dark green vegetables

“Spinach, kale and broccoli are examples of nutrient-rich vegetables that help boost immunity. They are sources of vitamins A and C, in addition to minerals such as iron and zinc, which play an important role in immune function”, points out the nutritionist

6

probiotic yogurt

According to Paola, the immune system also benefits from good intestinal health.

“Probiotic yogurt contains beneficial bacteria that help maintain a healthy balance of gut flora, which can strengthen the immune response.”

7

nuts and seeds

Almonds, nuts and seeds such as chia and flaxseed are rich in antioxidants that help boost immunity. They also provide important minerals such as zinc and selenium, responsible for playing a key role in the immune system.

8

Oat

Oats have beneficial properties for health, such as a high amount of fiber, especially beta-glucans, which stimulate the immune system. In addition, Paola claims that this food contains vitamins, minerals and antioxidants to boost immunity.

“Its anti-inflammatory action may also be helpful in promoting a healthy immune response.”

9

Animal and vegetable protein

Adequate protein consumption is also important for the health and functioning of the immune system, as they provide the necessary amino acids for the production of immune cells and antibodies.

“Protein deficiency can weaken the immune system and increase susceptibility to disease. In addition, they help to regulate the inflammatory response”, explains the professional.

It is important, however, to consume a variety of animal and plant-based proteins to obtain all essential amino acids.