Winter Foods That Will Boost Your Immune System
Stop craving comfort foods this cold season! Here are some of the best winter foods that double up as immunity boosters.
Winter is a season when many people crave comfort food, but it can also be a great opportunity to enjoy nutritious and delicious dishes that can boost your immune system and keep you warm.
Let’s face it, on a cold winter night you need something that will warm you up from the inside. And that is why you need some comfort food which can also be healthy and hearty.
Winter foods can boost immunity because they contain various nutrients and antioxidants that can help your body fight off infections and inflammation.
How To Boost Your Immune System In Winter
Some of the nutrients and antioxidants that are beneficial for your immune system are:
1, Vitamin C
It can stimulate the production and function of white blood cells, which are essential for your immune defense, and it can also protect your cells from oxidative stress and enhance your skin barrier.
Get your dose of Vitamin C from foods like broccoli, spinach, red bell pepper, and citrus fruits.
2. Vitamin D
It can boost your immune response and also reduce the risk of respiratory infections, such as the common cold and the flu.
You can find Vitamin D in foods like eggs, oily fish, and dairy products.
3. Copper
This mineral can enhance the activity and survival of immune cells, such as neutrophils, monocytes, and lymphocytes, and it can also act as an antioxidant and protect your cells from damage.
Some winter foods that include copper are rice, quinoa, dried fruits, and bread.
4. Folate
This vitamin can help your body produce new cells, especially red blood cells, which carry oxygen to your tissues, it can also support the synthesis of DNA and RNA, which are vital for cellular function and replication.
High folate foods include green vegetables, oranges, legumes, and berries.
5. Zinc
This mineral can support the development and function of various immune cells, such as natural killer cells, and it can also regulate the inflammatory response and prevent excessive inflammation, which can damage your tissues and organs.
A good source of zinc in your winter foods can come from nuts, red meats, seeds, and shellfish.
These are some of the reasons why winter foods can boost your immunity. By eating a balanced diet that includes these foods, you can help your body stay healthy and resilient during the cold season.
Healthy Winter Foods
If you are ready for the colder days and months, here is all you need to get you through those chili nights around the dinner table, or curled up on the sofa:
1. Soups and Stews
Soups and stews are classic winter warmers that can fill you up without adding too many calories or fat.
They are also a great way to use seasonal vegetables, such as squash, carrots, parsnips, kale, and spinach, that are rich in vitamins, minerals, and antioxidants.
You can also add protein sources, such as beans, lentils, chicken, or beef, to make your soup or stew more satisfying and balanced.
It can be as easy as adding all the ingredients in one pot and making yourself a chicken soup or a delicious stew of your liking. Or you can check out a few recipes here.
2. Cauliflower Dishes
Cauliflower is a versatile and healthy vegetable that can be used in many ways to create low-carb and gluten-free alternatives to your favorite dishes.
You can roast them or add them to soups and stews. The possibilities can be endless. Make your own rice using cauliflower, or try other delicious cauliflower recipes.
3. Pasta Dishes
Pasta is a staple food for many people, but it can also be a healthy choice if you choose whole-wheat or gluten-free varieties and pair them with nutritious sauces and toppings.
Make your own pesto, or tomato sauce and the recipe will be instantly healthier. And if you are not a fan of pasta, which I doubt, you can make your own version using zucchini instead, and turn everything into a fun vegan recipe.
4. Roasted Veggies
No need to stick to a certain recipe, just go to a market or your local supermarket, buy the seasonal veggies, and make a roast. It can be a great snack snuggling on the sofa under a blanket.
The Takeaway
These are just some of the healthy winter foods that you can enjoy during this cold season. They are not only tasty but also good for your health and well-being.
You can find more recipes online or order them from a food delivery service if you don’t have time to cook. This winter, stay warm and healthy!
