5 Health Foods that Will Surely Enhance your Immune System in Winter!

5 Health Foods that Will Surely Enhance your Immune System in Winter!

What kind of diet should be consumed during the winter months in order to keep the body strong and the immune system safe from all types of viruses? As part of a continuing series of articles on good diet throughout the winter season, we’ve put together a list of the top five products that will help you endure the cold season without any issues.


  1. Legumes

Legumes are essential for our bodies throughout the winter months, primarily because they are able to compensate for the loss of protein, iron, and folic acid in our diet. They also aid in the improvement of metabolism, saturate fast, and have a delicious flavour.

Legumes include the following types: peas, lentils, beans, chickpeas, and soybeans. However, not everyone is aware that peanuts, which are often regarded as delectable, are also members of this family. So, which nutrients and minerals are these small delectable grains rich in? In reality, many intriguing components may be found in them, such as vitamins B1, A, C, B6, B2, magnesium, copper, iron, phosphorus, and manganese, to name a few.

The only drawback is the amount of time spent in the kitchen. Some beans must be soaked for an extended period of time (up to 8-10 hours) and then cooked for an additional several hours before they can be turned into a nice and nutritious dish. In addition to instant beans, which are available from a variety of manufacturers, you should look for Iranian red lentils and white beans, which do not require soaking or boiling for an extended period of time.

Lentils are extremely beneficial as well as nutritious for your health. One should incorporate them at least twice a week for maintaining adequate vitamin and mineral levels in the body.


  1. Products derived from milk

Not only can the low temperature outside the window affect the immune system, but so can a nutritional imbalance and a disruption of the intestinal bacteria, among other things. The digestive system is frequently harmed by not very healthy snacks consumed at work, as a result of which the body lacks sufficient amounts of good bacteria. You can easily replenish them if you include dairy products in your diet on a regular basis:

  • Tan, ayran, and kefir are the foods that will help rebuild the microbiota the quickest.
  • Milder alternatives such as natural yoghurt, yoghurt, and fermented baked milk can be found. They have been shown to significantly increase metabolism, flood the body with bifido-bacteria, and alleviate abdominal discomfort.
  • Cottage cheese can help to improve the nervous and immunological systems, as well as serve as a healthy supply of readily digestible protein. It is also high in calcium and protein.
  • In addition to strengthening bones and muscle tissue, sour cream has been shown to boost mood and increase productivity.


  1. Sauerkraut

Many people enjoy eating sauerkraut during the winter months, not realising that it is not only delicious but also beneficial to their health. This is a veritable goldmine of good nutrients! In addition to a high concentration of vitamin C (which boosts immunity), sauerkraut also has a high concentration of vitamin K (which promotes bone growth and growth of the immune system which further enhances the wound healing process).

Just remember to consume such cabbage in moderation to avoid heartburn, bloating, colic, and other unpleasant symptoms that may occur. Additionally, it should be used with caution by persons who have a high acidity level in their bodies. Depending on whether there is one, it may be required to season the sauerkraut with vegetable oil, which will help to lessen the sour taste.


  1. Nutritious Tea

How can you stay warm on a chilly day while also increasing your immunity? There is a fantastic solution – prepare some healthy tea! What would you like to add to it? Many different possibilities are available, including:

  • Raspberry, currant, and cherry leaves
  • Mint, lavender, and linden stems
  • Dried lingonberry, viburnum, and black currant berries
  • And flowers, such as black elderberry, cornflower, and echinacea.

Even in the winter, Ivan-tea should not be overlooked, since it is a superb immune-strengthening agent in and of itself. Rose hips, fresh ginger, and cinnamon can all be added to your healthy tea to make it even more delicious.


  1. Berries, veggies, and fruits

I’d like to draw your attention to this section on fruits, vegetables, and berries, in particular. In the winter, there is absolutely no place to go without seeing them, yet there are significantly less of them than there are during the summer. What should you check for to ensure that you do not suffer from vitamin deficiency?

First and foremost, these are veggies that are green or orange in colour: broccoli, Brussels sprouts, lettuce, spinach, carrots, and pumpkin. They will not only aid to improve the immune system, but they will also help to make the hair and nails more beautiful and strong.

Persimmons and apples, as well as citrus fruits, are among the foods that will help to make up for the vitamin C shortage that many people are suffering from right now. When it comes to berries, it is best to focus on lingonberries and black currants, both of which are now readily available in most supermarkets. You may include them to your diet to make it more balanced and healthful because they are high in vitamins.


The Bottom Line

Even in the midst of winter, staying healthy is simple! Allow the wind, cold, and snow to have no effect on your well-being and disposition! Just merely including all of these items frequently in your diet, will help you stay fit and immune from the cold.

Moreover, these foods are a powerhouse of extremely important vitamins, minerals and nutrients which are extremely essential for the body! So, even if you have them during summers, there is no problem at all. Also, as far as berries are concerned, refrain from their over-consumption as they can cause certain health issues when taken outside moderation.