Lifestyle

Check out some immune-boosting winter foods to improve your diet

As winter approaches, our eating choices shift. We begin to prefer warm soups, stews, and calming herbal teas instead of juices, salads, and smoothies. Our bodies have to perform extra work to generate heat to remain warm during the cold months, which increases our chances of eating deep-fried, junk food, and sugary foods.

Winter is also a season when our bodies become less efficient at battling viruses and bacteria, which increases our risks of contracting flu, Covid-19, and respiratory infections, among other things. It is critical to nourish your body with the proper nutrition in order to prevent it against a variety of winter ailments. A mix of winter herbs and spices, citrus fruits, and protein-rich diets can help protect against numerous ailments. Winter dishes that are both tasty and healthful include makki ki roti and sarso ka saag, gajar ka halwa, filled ragi roti, and Bajra khichdi.

Our immune system is mostly impacted by lifestyle factors such as poor food habits, a lack of physical activity, a lack of sleep, and a stressful work environment. It also has an effect when the weather changes. However, our immune systems frequently struggle throughout the winter. The reason for this is that when the weather is warm and windy, the body gets languid and lethargic, resulting in a weak immune system. Winter also brings with it a slew of viruses, illnesses, and allergies. It is critical to focus on immunity-boosting meals that raise our white blood cells and prepare more antigens in the body to fight various illnesses, making us stronger, healthier, and more active to enjoy the chilly but cosy weather.

Meanwhile, Marian suggests the following items to add in your winter diet to pack a nutritious punch:

Black pepper

Black pepper
Image Source: healthifyme

Black pepper is the most nutritious spice, with several health advantages. It is sometimes referred to as “black gold” since it not only enhances the flavour of food but also functions as a preservative by generating heat to the human body. Black pepper strengthens the immune system by increasing the number of white blood cells in the body. This spicy spice includes several chemicals, one of which is piperine, which not only protects cells but also improves intestinal health.

Lemongrass

Lemon Grass
Image Source: indiamart

Lemongrass is a long-stranded herb that is commonly used in aromatherapy to alleviate pain and spasms. However, when used in food preparations, its herbal character offers antioxidants, lowers cough, sore throat, or fever by limiting the growth of germs and yeast, and so boosts immunity.

Garlic and ginger

Garlic and ginger scaled
Image Source: onegreenplanet

The combination of these two not only improves the flavour of the food but also improves intestinal health due to their powerful anti-inflammatory and antioxidant qualities. Because the winter season brings numerous viruses and germs, ginger-antiviral garlic’s and antibacterial qualities aid in building a healthy immune response.

Citrus fruits

Citrus fruits
Image Source: healthifyme

All fruits are helpful for boosting our immunity since they are high in vitamin C, fibre, antioxidants, minerals, and enzymes, all of which help to form white blood cells, which are required to fight illnesses. It improves intestinal health, which is typically compromised during the winter season, supporting improved digestion. Citrus fruits also boost skin texture, transforming it from dry and scaly to nourished and smoother.

Poultry and fish

Poultry and fish
Image Source: medicalnewstoday

These protein sources are also strong in vitamin B (B6 and B12), zinc, and omega-3 fatty acids, which boost the synthesis of RBCs and WBCs in the body, which operate as a defensive agent and combat foreign substances that enter the human body, resulting in a high metabolism.

Herb and spice concoction

Herb and spice concoction
Image Source: medicalnewstoday

Finally, with a healthy mix of all the herbs, spices, proteins, vitamins, and minerals, as well as adequate hydration, it is quite easy to maintain our immunity fully enhanced. There is no need to place greater focus on certain meals if we can maintain a balanced diet at the appropriate times, the necessary physical mobility, and, most importantly, a stress-free lifestyle.

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