2023-04-17 22:29:06
During the winter, our immune systems can be affected by cold weather and seasonal illnesses. Therefore, it is essential to keep our defenses strong and prepared to face any threat.
An adequate and balanced diet It is key to boosting our immune system, since through food we can obtain the necessary nutrients to stay healthy. In this article, we will show you which are the best foods to raise your defenses in winter and how to incorporate them into your diet.
Citrus, red peppers, broccoli, garlic and ginger to raise the defenses
Citrus fruits are an excellent source of vitamin C, an antioxidant that helps strengthen the immune system. Some of the most common citrus fruits include oranges, tangerines, lemons, and grapefruit. Vitamin C contributes to the production of white blood cells, which are essential to fight infections. You can incorporate citrus into your diet through natural juices, fruit salads or simply consuming them whole.
In addition to being delicious and versatile, red bell peppers are an exceptional source of vitamin C. In fact, they contain more vitamin C than most citrus fruits. In addition, they are rich in beta-carotene, which is converted into vitamin A in our body. Vitamin A is a great addition to the diet to maintain the health of our eyes and skin. You can include red bell peppers in your meals in a variety of ways, such as in salads, stews, or stir-fries.
He broccoli It is a cruciferous vegetable rich in vitamins A, C and E, plus fiber and antioxidants. These nutrients help strengthen our immune system and protect us from diseases. To make the most of its benefits, it is preferable to eat broccoli lightly steamed or raw in salads.
Garlic is a food with antimicrobial and antibacterial properties thanks to its active compound, allicin. In addition, it contains vitamins and minerals that boost our immune system. Incorporate garlic into your meals to give them flavor and improve your defenses in winter.
Ginger is known for its anti-inflammatory and antioxidant properties.. In addition, it helps strengthen our immune system and fight infections. You can consume ginger in infusions, add it grated to your meals or incorporate it into smoothies and juices.
Add more spinach, almonds and other foods to strengthen defenses
Spinach is rich in vitamin C, antioxidants, and beta-carotene, which makes it an ideal food to strengthen our immune system. Like broccoli, they are best eaten lightly steamed or raw in salads to make the most of their nutrients.
Almonds are an excellent source of vitamin E, an antioxidant that helps support a healthy immune system. They also contain healthy fats and fiber, which are beneficial for our overall health. To get the benefits of almonds, you can eat a handful as a snack, add them to salads, or use them in baking recipes.
Yogurt is a food rich in probiotics, which are beneficial bacteria that help keep our digestive system healthy and strengthen the immune system. Look for natural yogurts or those that contain live and active cultures. You can also add fresh fruits and nuts to enhance their benefits and enjoy a delicious breakfast or snack.
Green tea is known for its antioxidant and anti-inflammatory properties, thanks to its compounds called catechins. In addition, it contains L-theanine, an amino acid that helps strengthen the immune system. Enjoy a cup of green tea daily to stay healthy during the winter.
Sunflower seeds are rich in vitamin E and selenium, two key nutrients for maintaining a strong immune system. You can add sunflower seeds to your salads, yogurts or eat them as a snack.
A balanced and nutrient-rich diet is essential to keep our immune systems strong and healthy during the winter. By consuming the foods mentioned in this article, you will not only be strengthening your defenses, but also enjoying delicious and nutritious meals. Remember that, in addition to a good diet, it is essential to maintain an active life, get enough sleep and reduce stress to maintain an optimal immune system.
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