With the advent of autumn and winter, the chances of catching colds and flu increase due to changing temperatures and fluctuations in weather. In light of the Corona pandemic, we need to work hard to strengthen our immune systems.
Nutrition plays an important role in strengthening the immune system and preventing diseases and viruses, and while some foods are strengthened as antioxidants, other foods can affect the body’s weakening and immunity.
How do we strengthen our immunity? And what foods should you focus on?
Dietitian Hawra Shaibani recommends these foods to eat and focus on this season.
Foods rich in vitamin C or C:
An effective weapon against the common cold, vitamin C is essential for promoting good immune function and works by helping white blood cells fight infections. To get it, you should go for citrus fruits like lemon, kiwi, pineapple, strawberry, papaya, guava, and vegetables like peppers, broccoli, cauliflower, and parsley.
Zinc:
Zinc strengthens the immune system and supports the construction of white blood cells. Research has shown that the presence of zinc in sufficient quantities reduces the period of suffering from a cold by 40 percent.
Foods rich in zinc include seafood, meat, chicken, cereals, oats, pumpkin seeds, sesame and nuts such as almonds, walnuts, cashews and hazelnuts, as found in chocolate. dark, in milk, yogurt and eggs.
Omega 3:
A recent American study revealed that omega-3 improves the activity of a type of white blood cell that makes up the body’s immune system.
Therefore, you should eat omega-3 rich foods such as fish, salmon, tuna and sardines.Other omega-3 rich sources include flaxseed, chia seeds, sunflowers, sesame, walnuts and spinach.
Some herbs and spices:
Like garlic, which contains compounds that increase the number of white blood cells in the body, which kills bacteria and viruses, so you can increase the amount of garlic in your food to boost your immunity.
Turmeric
It has the ability to enhance immunity and activate white blood cells in the body.
Cinnamon
Rich in immunostimulating antioxidants, it fights infections and prevents infections.
Ginger
Anti-inflammatory that affects the body. as such It prevents viruses from attaching to the upper respiratory tract by stimulating the cells of the system to secrete a protein that acts against viruses.
The immune system, like any fighting force, likes to strengthen it with combat weapons through a healthy diet that contains all the nutrients the body needs, getting adequate amounts of water, and exercising regularly.
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