Winter has finally graced us with its presence and brought along the cold dry mornings, cuddle in blankets, and the nasal drip. It is this time of the year where cold and influenza hit their peak, and therefore it is important to protect your immunity. But you don’t need expensive supplements or miraculous medicines, don’t panic. There are a few common foods that can provide your body with minerals it needs to help your body combat viral infections naturally. With that being said, below are five power foods which will reinforce your immune system this winter if incorporated in your diet:
Citrus fruits: An excellent source of Vitamin C. Citrus fruits such as oranges, lemons, grapefruit and lime are the best to go for in the winter seasons as they are the perfect way of increasing one’s immunity. Vitamin C is abundant in these fruits which assists the body in making white blood cells, the fighters during infections.
How you can add Citrus Fruits into your diet:
End your day with a refreshing Orange Juice.
Have some lemon slice soaked in hot water or tea for a warm drink to relieve the throat.
Put some segments of oranges or grapefruit in your salad for a flavorful taste.
Quick Note: Citrus fruits are the most effective when one consumes them fresh instead of drinking bottled juices.
Almonds: The Crunchy Immunity Booster. More than just a healthy snack, these crunchy little nuts are packed with vitamin E which is a potent antioxidant and vital for immune support. Almonds contain healthy fats and magnesium which means there are ideal energy-boosting winter dates as well.
How to Incorporate Almonds:
Nosh on a handful of raw almonds in the mid-morning hours.
Top oatmeal, yogurt or cereals with sliced almonds for added crunch.
Smooth almond butter on a slice of whole grain toast or with a slice of apple.
Quick Tip: To achieve the maximum immune-boosting benefits, consume almonds in combination with a vitamin C source (like orange).
Mushrooms: Nature’s Immunity Enhancer. Not all superheroes wear capes—while some mushroom varieties will be quietly growing somewhere like a forest, others are shiitake, maitake, or reishi along with polysaccharide compounds known as beta-glucans that activate your immune response. These mushrooms are also very good sources of vitamin D which is needed in winter when the sun is in short supply.
How to Enjoy Mushrooms:
Put mushrooms into rich winter soups or stews.
Fry mushrooms with garlic and serve as a side dish.
Add them to pizzas, or use them in stir-fries and many more.
Quick Tip: If they’re rich in vitamin D, consider hoarding sun-dried mushrooms.
Garlic: The Fighter of Germs and Infections. Garlic is that secret ingredient of the kitchen in the house that comes with a lot of benefits to the health in general. The immune-boosting effects of garlic primarily come from allicin, which is a sulfurous compound that has significant infection-killing properties. People breathe in garlic to help them fight colds and the flu.
How to Use Garlic:
Finely minced up garlic can be sprinkled into soups, or blended into pasta sauce as well as curries.
Whole cloves of garlic can be roasted and then used in toast.
For dressings and marinating purposes, chop up some fresh garlic.
Quick Tip: Garlic should be crushed and allowed to stay standing for a few minutes before being prepared for cooking as this helps preserve its nutrients.
Spinach: A Leafy Green that Provides Strength to the Immune System. Spinach is not solely reserved for Popeye – rather, it is for anyone looking to scale up their defensiveness. Spinach is very popular amongst many as it includes vitamins A, C and E plus it also has some minerals. Spinach is also quite easy to prepare and therefore provides numerous options.
How to Incorporate Spinach:
Fresh spinach should be incorporated in a smoothie for breakfast.
Spinach can be eaten as a salad, or alternatively, beaten eggs can be used to make an omelet that is rich in flavor.
Another way to serve spinach is by making steamed spinach which is gentler on the stomach while still providing most of its nutrients.
Quick tip: To better enhance the much needed nutrients from spinach, eat it alongside fat sources such as olive oil or nuts.
Conclusion:
Strengthen Your Immunity – The Natural Way Your immune system does a lot of protecting for you, especially during winters. How about lending a hand to it? Adding these five ingredients – citrus fruits, almonds, mushrooms, garlic, and spinach – into your regular cuisine will not only keep you healthy but also fill you with energy to enjoy the season.
Final thought: Eating right can be more fun. Be creative using these foods with your best recipes and make your winter diet both effective and appetising. Your body will benefit, and of course, your tongue.
