The right food and a few simple habits can do more than you think. During the cold season, it is your diet and lifestyle that can stop the infection at the very beginning.
It is not without reason that vitamin C is considered one of the most effective guardians of immunity. It supports the action of white blood cells, which are the first to fight viruses, so its increased supply is particularly important when the first symptoms of a cold appear. It’s best to reach for natural sources of vitamin C — peppers, parsley, oranges, kiwi, strawberries and black currants. Just one portion added to a meal can really support the body.
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When you feel your shape is declining, prepare a citrus-based cocktail with the addition of ginger and turmeric. Such a drink not only boosts immunity, but also adds energy, which is often lacking in the first phase of infection.
The more colors in your diet, the better for your immunity. Vegetables and fruits contain phytonutrients with anti-inflammatory and antiviral propertiesthanks to which they support the body in the fight against infections. In winter, it is especially worth choosing seasonal vegetables: pumpkin, carrots, beets, kale and spinach. These are sources of vitamins A, C and K, which maintain the condition of the mucous membranes – the first protective barrier against microorganisms. Don’t forget about garlic, onion, celery and red cabbage. These are natural antibiotics that have been used to fight colds for years.
In winter, most people suffer from vitamin D deficiency, and it plays one of the most important roles in the proper functioning of the immune system. Its too low level increases susceptibility to infections, weakens the body and slows down defense reactions. Although vitamin D is found in fatty fish, eggs Whether dairy productsmeals alone are not enough to cover the daily requirement. Therefore, dietitians recommend monitoring vitamin D levels and, if necessary, supplementation consulted with a specialist. This is a simple step that can have a real impact on your immunity during the cold season.
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Up to 70 percent immune cells are found in the intestines. This is why what you eat has a huge impact on how quickly your body copes with the infection. The key element is fiber, which nourishes good intestinal bacteria, creating a favorable environment for their development. Eat whole grain products, legumes, vegetables, nuts and natural prebiotics: onion, garlic, leek and asparagus. A well-nourished intestinal microflora means a more efficient immune response. Well-groomed intestines reduce the risk of a mild cold turning into an illness that lasts several days.
Pickles, kefirs and natural yogurts are natural probiotics strengthen the intestinal microbiome. Thanks to them, the body responds more efficiently to infections and recovers faster. During the cold season, it is worth including them in one meal a day. However, sleep is equally important, at least 7-8 hours a day. It is then that the immune system conducts intensive repair processes. If you add a daily walk, short exercises or relaxation techniques, you will gain natural support in the fight against viruses.
