With the onset of cool days, immunity weakens, and the risk of colds increases. Proper nutrition will help maintain the body's defenses and also feel lively and energetic.
Vitamins and Superfoods
- Citrus fruits — oranges, tangerines, lemons, and grapefruits. A source of vitamin C, which strengthens the immune system and helps fight infections.
- Garlic — has antimicrobial and anti-inflammatory properties.
- Ginger — stimulates immunity and helps deal with inflammation. Ginger tea or adding it to dishes is a great option.
- Berries — raspberries, blueberries, cranberries contain anthocyanins that support the body's defenses.
- Nuts and seeds — walnuts, almonds, flaxseeds, or chia seeds are rich in vitamin E and selenium.
- Green tea — a source of antioxidants, including EGCG, which helps fight viruses.
Healthy Dishes
- Chicken broth — hydrates mucous membranes and has anti-inflammatory effects.
- Vegetable soups — rich in vitamins and minerals, strengthening immunity.
- Protein dishes — chicken, fish, tofu provide the body with amino acids necessary for protection against infections.
- Berry smoothies — a combination of berries with yogurt or milk increases the levels of antioxidants and vitamins.
- Whole grain products — whole grain bread, quinoa, buckwheat, oatmeal support health and are rich in vitamins.
Tips for Maintaining Immunity
- Eat a variety of foods to get the full range of vitamins and minerals.
- Control portion sizes — even healthy foods can be harmful when overeaten.
- Drink enough water.
- Regularly include fermented foods: kefir, yogurt, sauerkraut for healthy gut microflora.
- Engage in sports — an active lifestyle strengthens immunity and maintains tone.
Following these simple rules will help you stay healthy and energetic even on cool autumn days.
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