As winter starts and cold winds spread, the season often impacts the health of both children and adults. However, selecting the right foods can help against cold-related illnesses.
Experts say that a healthy diet is essential for boosting immunity during cold weather. Since germs spread rapidly in winter, it is important to consume foods that are rich in vitamins and minerals and provide instant energy.
Oats
Eating oats in breakfast gives fiber, iron, zinc, and antioxidants to your body.
Fish
Especially salmon fish, which provides protein, omega-3s and vitamin D and is good for bones, brain and heart.
Seeds and Nuts
Walnuts, flaxseeds, sunflower and pumpkin seeds are good sources of omega-3, magnesium, protein and vitamin E.
Pulses and Beans
Beans, chickpeas, and lentils provide good plant-based protein, fiber, and vitamins.
Read more: 5 impressive health benefits of eating dried apricots
Fruits, Vegetables, and Healthy Snacks
Seasonal fruits and vegetables reduce inflammation, improve digestion, and increase energy.
Foods Rich in vitamin C
Kiwi, Malta, capsicum, broccoli and strawberries boost immunity.
Zinc-Rich foods
Spinach, almonds, pumpkin seeds, chicken, beef, and seafood provide zinc, which is essential for immune function and physical health.
Herbs
Turmeric, garlic, and cayenne pepper reduce inflammation and protect against colds and flu.
Soup
Chicken soup not only improves mood but also keeps the body warm. Adding spinach to it increases the nutrition even more.
Ginger
Reduces inflammation, improves blood circulation, and protects against colds.
Read more: Almonds can reduce bad cholesterol
A nutrient-rich diet is essential during winter to strengthen immunity and protect against seasonal illnesses. Including vitamin-packed fruits, vegetables, oats, fish, nuts, and warming foods like soup, ginger, and herbs helps maintain energy, improve digestion, and keep the body healthy and resilient throughout the cold months.