What foods to eat to boost immunity in winter? Nutritionist explains

Immunity is the body's best defense against disease. Because weak immunity makes our body worse, especially in winter with cold, cough, flu, digestive problems, fatigue, frequent infections, etc. For this, proper nutrition is needed to strengthen immunity. Although there is no specific food that will provide all the necessary nutrients to the body. However, it is necessary to ensure that you eat a variety of foods from all types of foods, which will fight germs and keep the body healthy.

Many people have different opinions and questions about what kind of food to eat to boost immunity in winter. Lina Akhtar, a nutritionist at Rayyan Healthcare Hospital and Research Center in Dinajpur, spoke to Channel 24 Online about the matter. So let's find out about it-

Vitamin C:
Vitamin C plays a helpful role in keeping the body healthy and increasing immunity. Since the body does not produce vitamin C, it has to depend on food. Therefore, citrus or vitamin C-rich foods should be consumed more. Such as: Amla, betel, guava, grapefruit, etc.

Phytochemicals:
Phytochemicals are those fruits and vegetables that are brightly colored, such as red, blue, orange or yellow, green, etc. Red foods like tomatoes, capsicum, strawberries, etc. contain powerful antioxidants. Which can fight against harmful cells in the body. Mangoes, carrots, sweet potatoes contain a lot of beta-carotene, which helps in increasing immunity. Green vegetables contain a phytochemical called chlorophyll.

In addition, there are certain anti-cancer properties like indole, which play a strong role in disease prevention. Vegetables that are available in winter as sources of green vegetables are spinach, cauliflower, cabbage, broccoli, etc.

Probiotics:
We do not move much in winter. This is why many people do not have good digestion. As you know, the stomach is a huge part of our immunity. At this time, if we eat probiotic-rich foods such as yogurt regularly in moderate quantities, it will play a helpful role in increasing our digestive power as well as preventing disease. Apart from this, we should consume fiber-rich vegetables and fruits to improve digestion. This will act as a prebiotic.

Almonds:
You can eat different types of almonds. They contain vitamin E. Apart from this, they contain protein, fiber and healthy fats, which will help control frequent hunger and strengthen the immune system.

Vitamin D:
People spend less time outside in winter. At this time, the sky is cloudy and sunlight may not be enough. There are very few foods rich in vitamin D. We get more vitamin D from sunlight. Therefore, those who have chronic diseases can take vitamin D supplements on the advice of a doctor. Foods rich in vitamin D are egg yolks, mushrooms, sea fish, fortified cereals, etc. Vitamin D is not just a vitamin, it acts as a hormone in the body, which plays an important role in the body's resistance to disease.

Zinc:
In winter, many people suffer from problems like cold, cough, flu, diarrhea. For this, it is important to eat foods rich in zinc. You can eat almonds, flax seeds, chia seeds, whole grains, etc. as sources of zinc.

Spices:
You can eat bay leaves and black pepper to reduce the incidence of respiratory infections and colds. Apart from this, you can eat garlic. Garlic has antiviral and antibacterial properties. You can also eat turmeric milk or turmeric water. Because, the ingredient called curcumin present in turmeric helps prevent inflammation in the body and infections in winter.

Water or liquid food:
Due to the change in seasons in winter, the air can become dry, which causes dehydration. So drink at least 8 glasses of water a day. Apart from this, you can eat watery vegetables and fruits to stay hydrated. Such as cucumber, banana, tomato, sherbet etc.

Advice:
Exercise regularly. Because, exercising will reduce the chances of catching a cold by about 20 to 30 percent. Develop the habit of washing your hands regularly. Get enough sleep. Reduce mental anxiety or stress. Wear warm clothes. Those who already have flu-like problems can take hot water vapor regularly and can get the flu vaccine if the doctor requires it. Always stay clean.