Foods to rely on during winter to boost your immune system

There is no single specific food that can supply all the nutrients the body needs.
 

On this topic, Lina Akter, nutritionist at Rayan Health Care Hospital and Research Center, said that it is important to ensure a wide variety of foods from all food groups. This helps the body fight germs and stay healthy.
 

Let’s take a look at the foods that nutritionist Lina Akter recommends for boosting immunity during winter.
 

Vitamin C

Vitamin C plays a supportive role in keeping the body healthy and strengthening the immune system. Since our bodies cannot produce vitamin C, we must rely on food sources. Therefore, citrus fruits or vitamin C–rich foods should be consumed more frequently, such as Indian gooseberry (amla), lemon, guava, etc.
 

Vitamin D

People spend less time outdoors in winter. Also, due to foggy skies, sunlight is insufficient, resulting in reduced vitamin D levels. We get most of our vitamin D from sunlight. So those with chronic diseases may take vitamin D supplements on a doctor’s advice. Foods rich in vitamin D include egg yolks, mushrooms, seafood, and fortified cereals. Vitamin D is not just a vitamin-it also acts as a hormone and plays a vital role in immunity.
 

Phytochemicals

Bright-colored fruits and vegetables-red, blue, orange, yellow, and green-contain these compounds.

Red-colored foods such as tomatoes, capsicum, and strawberries contain powerful antioxidants that help fight harmful cells in the body. Mangoes, carrots, and sweet potatoes are rich in beta-carotene, which helps boost immunity.

Green vegetables contain a phytochemical called chlorophyll. They also contain compounds like indoles, which have cancer-preventive properties and play a strong role in immunity. Winter vegetables like spinach, cauliflower, cabbage, and broccoli are also beneficial.
 

Probiotics

People tend to move less during winter, causing digestive issues for many. The stomach plays a major role in immunity.

Regular and moderate intake of probiotic-rich foods like yogurt can improve digestion and boost immunity.

In addition, fiber-rich vegetables and fruits should be eaten to improve digestion. These act as prebiotics.
 

Nuts

Different types of nuts can be consumed. They contain vitamin E, along with protein, fiber, and healthy fats. These help control frequent hunger and strengthen immunity.
 

Zinc

Many people suffer from colds, flu, and diarrhea in winter. That’s why zinc-rich foods are essential. Good sources include nuts, flax seeds, chia seeds, and grains.
 

Spices

Bay leaves and black pepper can help reduce respiratory infections, colds, and coughs. Garlic contains antiviral and antibacterial properties. Turmeric milk or turmeric water can also be taken, as turmeric contains curcumin, which helps reduce inflammation and prevent winter infections.
 

Water or Fluids

Dry winter air can dehydrate the body. Cold temperatures also reduce thirst, causing many people to drink less water. To stay healthy, drink at least eight glasses of water a day. Eating water-rich fruits and vegetables like cucumbers, bananas, and tomatoes is also helpful for staying hydrated.