You can boost the body's defenses not only with vitamins — just add a few simple but effective foods to your diet. They help fight inflammation, support energy, and accelerate recovery during colds.
1. Garlic — Natural Antiseptic
Garlic contains allicin — a powerful antimicrobial substance. Regular consumption helps reduce the risk of colds by half. Garlic does not need to be chewed — simply swallow a clove with water.
2. Colorful Vegetables — Vitamin Boost
Red bell peppers, broccoli, pumpkin, beets, and carrots are rich in vitamins A, C, and the B group. They support skin, vision, immunity, and digestion. It is better to bake or steam them to preserve maximum benefits.
3. Radish — Antioxidants and Microflora Support
Radish contains vitamin C, B vitamins, and many antioxidants. It improves intestinal function, detoxifies, and boosts immunity. A classic combination is radish with honey, but honey should not be added to boiling water.
4. Ginger — Warms and Reduces Inflammation
The essential oils in ginger improve circulation and ease breathing. Ginger tea helps with colds, fatigue, and hypothermia. The root is brewed with hot, but not boiling, water.
5. Turmeric — Natural Anti-Inflammatory Component
Curcumin in turmeric acts as a mild natural antibiotic, supporting the liver and digestion. It can be added to any dishes or used for gargling with warm water and salt.
6. Fatty Fish — Omega-3 and Vitamin D
Salmon, mackerel, trout, and tuna contain omega-3, zinc, and vitamin D. These elements reduce inflammation, support immune cells, and strengthen the body during cold season.
7. Rosehip — Concentrate of Vitamin C
Rosehip berries contain dozens of times more vitamin C than lemons. The infusion strengthens blood vessels, detoxifies, and protects against infections. Dried berries are brewed in a thermos, optionally adding honey.
8. Chicken Broth — Support During Illness
Hot broth alleviates cold symptoms, reduces inflammation, and speeds up recovery. It is rich in amino acids and vitamin B₆, which help the body fight infections. A light vegetable soup can be made based on the broth.
