Foods for immunity in winter: what to eat to stay healthy.

According to ТСН: In cold weather, the body needs more calories, but it is important to maintain a healthy diet, especially if you are monitoring your well-being and controlling your weight.

A drop in temperature can slow down metabolism since the body looks for ways to conserve energy and heat. However, some foods can boost metabolism, maintain energy throughout the day, and strengthen immunity.

List of foods to include in your diet as the cold sets in

Leafy greens

Frozen spinach and broccoli are excellent sources of vitamin C, which supports the immune system, vitamin K, which aids in blood clotting, and vitamin A, which is essential for vision.

Root vegetables

Root vegetables such as beets, carrots, and turnips are particularly characteristic of the cold season. They contain important nutrients, including beta-carotene, as well as vitamins C and A, which help the immune system fight colds and flu.

Citrus fruits

Vitamin C, which strengthens immunity and boosts mood, is found in traditional sources such as oranges, grapefruits, and lemons. Don’t forget about strawberries, mangoes, and kiwis—they are also rich in this vitamin.

Foods rich in vitamin D

In the dark winter months, it is important to consume foods that contain vitamin D. Salmon is an excellent source of this vitamin, as well as egg yolks, fortified cereals, milk, red meat, and mushrooms.

Whole grains

Quinoa and other whole grain products, such as oatmeal, farro, bulgur, and buckwheat, provide the body with protein and fiber. Oatmeal is a great winter breakfast option, rich in zinc, which supports the immune system, as well as soluble fiber that strengthens heart health.

Nuts

Nuts such as almonds, walnuts, cashews, and pistachios are rich in antioxidants and micronutrients. It is recommended to choose raw, unsalted nuts or those low in salt, avoiding sugary or salted varieties.

It is also worth noting that a daily glass of orange juice can positively impact the body.

Therefore, with the arrival of the cold, it is important to pay attention to your diet and include more foods that will help maintain energy and strengthen immunity. A healthy diet will not only restore strength during the winter cold but also increase overall tone, which is especially relevant during the epidemic period of colds. Properly chosen foods can become your reliable allies during this cold season.