You can strengthen your immune system during cold season through diet — without pills or supplements. Nutritionist Kerry Torrens, in a commentary for Express, outlined six food groups that help the body better resist infections.
The basis of the "winter shield" should be colorful fruits and vegetables. Orange and red - from pumpkin and sweet potato to mango and apricots - are rich in beta-carotene, which the body converts into vitamin A. It supports the strength of the mucous membranes of the nose and lungs - the first line of defense against viruses. Equally important sources of vitamin C: leafy greens, peppers, broccoli, kiwi and citrus fruits.
The second focus is on garlic and onions. Their natural sulfur-containing compounds have antimicrobial effects and at the same time nourish the beneficial intestinal microflora, which affects the immune response.
In the autumn-winter period, it is also worth taking care of vitamin D. Its sources are fatty fish (salmon, mackerel), eggs, and some mushrooms. Sufficient levels of the "sunshine vitamin" are associated with a lower risk of infections and better functioning of the immune system.
Whole grains are also beneficial, especially oats and barley. The beta-glucans they contain have an immunomodulatory effect and contribute to the normal functioning of protective cells.
Separately, the nutritionist advises not to forget about omega-3. A portion of fatty fish (mackerel, salmon, sardines, trout) provides the necessary fatty acids for building immune cells. For vegans and vegetarians, flax and chia seeds, as well as walnuts, are an alternative.
The list is rounded off by fermented foods: kefir, sauerkraut, kimchi. Probiotics from such products support the balance of the microbiome, an important “regulator” of local and systemic immunity.
