Consume these 7 foods to minimize the risk of falling ill with a cold
As the cold season approaches, maintaining a strong immune system is more important than ever. Here's a list of foods that can help strengthen your defenses and potentially prevent colds and other infections.
Firstly, it's worth noting that cold and humid weather can favour the reproduction of viruses and bacteria, making it essential to take extra care of your health.
Fish, being a natural source of Omega-3, can strengthen the immune system. Fish like salmon and trout contain vitamin D and omega-3 fatty acids, which support immune health[2][3].
Citrus fruits, such as oranges, grapefruits, mandarins, lemons, and limes, contain high levels of vitamin C. This vitamin enhances white blood cell production essential for fighting infections[1][3].
Garlic contains sulfur compounds like allicin with antiviral and immune-enhancing properties that may reduce the severity of colds and flu[1][2]. Leafy greens, such as spinach, kale, and broccoli, are loaded with vitamins C and E, beta-carotene, folate, and fiber, which all support robust immune function[1][4].
Berries like raspberries, blackberries, and strawberries contain polyphenols, compounds with antioxidant, anti-inflammatory, and antiviral properties[6a]. Nuts and seeds, such as almonds and sunflower seeds, are great sources of vitamin E, a powerful antioxidant protecting immune cells[1][3].
Yogurt and other probiotics, like kefir and sauerkraut, promote gut health by supporting beneficial bacteria, which in turn boosts the immune response[1][2][3]. Ginger offers anti-inflammatory, antiviral, and antioxidant effects, helping reduce inflammation and supporting immune defenses[1][5].
Turmeric contains curcumin, an antioxidant and anti-inflammatory compound that modulates immune cell activity[1][5]. Green tea is rich in polyphenols and catechins that regulate and support immune system function[1][5].
Colorful fruits and vegetables, such as berries, carrots, broccoli, bell peppers, papaya, kiwi, provide vitamins, antioxidants, and fiber to fight infections and reduce inflammation[1][3]. Pumpkin contains beta-carotene, which the body converts into vitamin A, key to strengthening the immune system[11].
Mushrooms have antibacterial properties that help the body fight diseases[10]. Onion is rich in quercetin, a compound with antiviral and anti-inflammatory properties[9]. Honey stimulates natural defenses and acts as an expectorant, relieving the annoying tickle in the throat[8].
Chicken soup can help prevent neutrophils from moving towards the upper respiratory tract, where they can worsen inflammation[6]. The temperature of chicken soup can improve mucus flow, relieving nasal congestion[7].
A balanced diet, accompanied by regular exercise and stress control, can keep you cold-free despite changes in climate[13]. Nuts and legumes provide necessary energy in cold climates, maintain body temperature, and boost defenses with their high iron and essential antioxidant content[7].
During the cold season, diet should meet the body's demands to maintain body heat, without excess calories, according to the Ministry of Public Health of Paraguay[4]. A good diet can strengthen the immune system, helping it to better fight diseases[5].
Incorporating a variety of these foods into your daily diet can strengthen your immune system, potentially helping to prevent colds and other infections by improving your body's ability to respond effectively[1][2][3][5].
Adopting a balanced lifestyle that includes healthy-diets rich in nutrients, such as vitamins C, D, E, and antioxidants, can boost the immune system during the cold season. For instance, incorporating foods like citrus fruits, leafy greens, berries, fish, nuts, ginger, turmeric, and yogurt can provide the necessary nutritional support for health and wellness.
