In winter, temperatures generally drop, and the incidence of colds and flu increases. Dealing with these catarrhal diseases becomes a priority, and one of the best ways to do this is through food. But are there really foods that can help fight off a cold?According to experts at www.nutritienda.com, the company Leading online health and beauty products, No food can cure a cold or flu,have what They are foods that strengthen our immune system and therefore help prevent and fight colds.like there are others who just comfort us during these cold months.
it’s always important Follow a healthy diet, stay active, and get enough rest so that our bodies maintain an adequate immune system. Nutritienda.com shows us some of the most nutritious foods Facing winter, we can include in our diet:
1.citrus
Oranges, tangerines, lemons and grapefruits are known for their high vitamin C content.a vitamin with antioxidant properties that contributes to the proper functioning of the immune system. And while this vitamin doesn’t prevent colds, some studies show that supplementing with vitamin C can shorten the duration of colds..
To incorporate citrus into your diet, it’s best to eat the fruit whole. But you can also enjoy freshly squeezed orange juice, drink a glass of warm water with a lemon slice for a kick, or make a fresh fruit salad with oranges. Lemons can also be used to season salads or fish.
2. Garlic
Garlic is a source of minerals such as iodine, phosphorus, potassium, and vitamin B6.In addition, various It has antibiotic properties due to its sulfur content such as allicin. From a nutritional perspective, it’s a very interesting food that’s versatile and can be added to soups, stews, and stir-fries.Good habits to stay healthy in winter are Have bread with a little garlic and olive oil for breakfast. For those who do not like its taste, one way to fully exploit its benefits is to chop a clove of garlic and swallow it with water, so that, in addition, we can avoid bad mouth odor that occurs when: we Chew it.
3. Honey
Although honey has been said to help relieve coughs, this is a myth.. However, it is a way to sweeten a hot drink and make it more pleasant to drink when you have a cold. Additionally, honey can be used as a natural sweetener in many recipes, from salad dressings to meat marinades to desserts. However, due to its high sugar content, it is recommended to use it in small amounts.
4. Probiotic yogurt
Probiotic yogurt contains bacteria that are good for your body and digestive system. Additionally, it is a great source of protein and calcium, which helps us stay healthy.
Recommended to enjoy A bowl of yogurt and fruit Makes a delicious and healthy snack or breakfast, although yogurt with probiotics can also be used in smoothies and sauces.
5. Green leafy vegetables
Green leafy vegetables, such as spinach or beets, are sources of vitamins A and C, Helps strengthen the immune system. Additionally, they are an excellent source of fiber and minerals, which are essential for good health.
this Variety of vegetables This means they can be eaten in the form of a salad or green smoothie, although they’re also delicious simply sautéed with garlic and olive oil.
6. Nuts
Nuts, such as almonds, walnuts, and pistachios, They contain vitamin E, A fat-soluble vitamin, While they don’t fight infection, they do help Protect cells from oxidative damage, This is an increase in free radicals that cannot be neutralized due to a lack of antioxidants and can damage cells. They can be eaten as a healthy snack or provide a crunchy, delicious and nutritious texture if added to salads or yogurt.
7. Red pepper
The source of this food is Vitamin C, in fact, the content of a pepper is almost three times that of an orange, as well as A, B6, Helps immune system function and beta-carotene, which increases our defense capabilities. Apart from, Adds color and flavor to meals. They can be cut into strips and served with hummus, baked or added to salads.
8. Green tea
Green tea contains Catechins, a group of polyphenols, Some substances found in plants High antioxidant capacity and fights free radicals. Drinking a hot cup of green tea from time to time is not only a way to stay warm, but it’s also a great way to replenish your body with antioxidants. Instead, those who prefer refreshing drinks can drink cold green tea with lemon and honey.
9. Salmon
salmon is omega-3 fatty acids, essential for heart health. Enjoying a delicious and healthy meal is as easy as cooking grilled salmon with lemon and herbs.
10. Chicken soup
Chicken soup is Very comfortable in winter and also has beneficial properties in fighting colds as it is Great way to increase fluid intake and help us stay hydrated.But it’s also a myth Relieve nasal congestion or reduce respiratory inflammation
Homemade chicken soup May include vegetables Carrots, celery and onions, for example, are a delicious and healthy option during the coldest months of winter and when we notice the first signs of a cold.