Variety in your diet is very crucial now that it is winter, for your well-being and protection from the colds and viral infections that are always around during these cool months. You do not need complicated recipes or preparations for your body’s defence, as long as you focus on consuming the necessary nutrients from your diet.
What nutrients build a strong immune system?
Vitamin C
Vitamin C, also called ascorbic acid, is an essential micronutrient for humans, famous for its antioxidant properties for the body. We need it for the synthesis of biological molecules such as collagen, thyroxine, adrenaline, etc. It strengthens the immune system, helps the body protect itself from microbial infections, and wound regeneration, prevents oxidative stress and is generally your ally in the faster treatment of colds.
You will find this vitamin in citrus fruits, kiwi, peppers, cabbage, broccoli, cauliflower, and many other fruits and vegetables that are famous for their antioxidants.
Vitamin E
Vitamin E also belongs to the antioxidant vitamins and is detected in high concentrations in the cells of our body that are involved in immunity and helps the body in its fight against infections. It has been observed that this vitamin reduces the chances of getting the disease from the common cold.
Olives, nuts, avocados and fatty fish are some sources of vitamin E, which as a fat-soluble vitamin is found mainly in fatty foods.
Zinc
Zinc is a metal that plays many roles in the normal production and function of our cells, including immune cells.
It is found in many foods, such as meat, beans and seafood, and is usually better absorbed with animal protein.
Keep this in mind!
A dehydrated body can not fight the threats to the immune system just as effectively in winter. Water helps regulate body temperature, and transport nutrients and oxygen to the body, while it still has other functions in our bodies, so we need to drink at least 8 glasses of water a day for a healthy body.