Immunity Day: Which Foods Help Strengthen Health 0 75

Apples

Apples are a versatile product that can be eaten raw, dried, added to salads and compotes. Moreover, they are great for baking pies. Studies show that apples can serve as a good preventive measure against Alzheimer's disease, strengthen teeth, the cardiovascular system, and reduce the risk of diabetes. The antioxidant quercetin found in them helps fight viruses and bacteria, notes nutritionist Anna Pyaltseva.

Additionally, apples are rich in vitamin C, which protects the immune system. Another plus: apples have a long shelf life, and many varieties can be found in stores—from sweet to sour.

Zucchini

Previously, zucchini was considered a seasonal product, but now they are available year-round. Zucchini is low in calories, has a long shelf life, and is easy to prepare. It can be coated in flour and fried until golden brown—making a great side dish for the whole family. Zucchini pancakes will definitely not leave anyone indifferent.

Zucchini contains potassium salts, protein, and pectin, which helps eliminate toxins from the body. Regular consumption of zucchini contributes to increased immunity and improved overall health, comments Pyaltseva.

Spinach

Spinach is rich in iron, vitamin C, fiber, and antioxidants. According to the nutritionist, studies confirm that spinach can create and restore DNA cells due to its folate content—a natural analogue of folic acid. It is best to consume spinach raw (for example, in a salad) or lightly sautéed in olive oil. By the way, olive oil is also beneficial for the immune system.

Tea

Grandma was right when she suggested drinking tea with honey during illness. Both black and green tea contain polyphenols and flavonoids that help fight infections. These antioxidants find and neutralize free radicals that damage cells. However, loose leaf tea turns out to be more effective than bagged tea.

Honey

An essential companion to tea. Besides its pleasant warming effect, honey has bactericidal properties and helps fight infections. It is suitable not only for treatment but also for the prevention of colds: to strengthen the immune system, it is enough to consume 1–2 tsp of this product on an empty stomach daily, shares a useful tip from Pyaltseva.

Ginger

Another well-known helper during cold season. Ginger is rich in vitamins, minerals, essential oils, and beneficial fatty acids. It contains various amino acids, including leucine, valine, isoleucine, threonine, and lysine. This composition has anti-inflammatory and expectorant effects. If you feel that you are starting to get sick, chew a piece of fresh ginger—it will help reduce the risk of spreading the infection.

Pomegranate Juice

The ancient Egyptians used pomegranate to treat infections for a reason. Its juice is rich in vitamins C and B, making it an indispensable element of a healthy diet. Experts recommend drinking pomegranate juice throughout the year, especially during cold season. Pyaltseva adds that the seeds of the fruit can serve as an alternative to the juice, which are even healthier.

Seaweed

Many know that this product contains a lot of iodine, so it should be included in the diet. Kelp, or seaweed, is also rich in antioxidants that slow down the aging process and strengthen the immune system. Ready-made kelp salad can be purchased at the store. Additionally, seaweed is used to make soups, including the famous Japanese miso.

Cranberry Juice

Cranberries contain beneficial acids such as citric, quinic, hippuric, and malic. They are rich in vitamins, which are preserved even during thermal processing. Cranberries have a fever-reducing effect and promote sweating, so cranberry juice helps speed up recovery.

Garlic

The main secret of garlic's benefits lies in its allicin content—an active substance that helps fight bacteria and infections. Studies show that regular consumption of garlic reduces the risk of catching colds. It can be eaten raw or added to dishes, such as chicken broth, which is also considered an effective remedy for treating seasonal illnesses.