Following a balanced diet throughout the year is important for maintaining overall health, but a nutritious diet can be especially important during winter months.
Your body may experience a reduction in vitamin D due to less exposure to sunlight during the winter. There may also be a need to boost vitamin A and vitamin C during these colder months.
Best foods for your immune system:
Vegetables
Vegetables, especially root vegetables that tend to grow better in winter months, are good sources of vitamins A, C and K. These vegetables include carrots, Brussels sprouts, Swiss chard, radishes, and rutabagas. In addition, Brussels sprouts are high in fiber, and rutabagas are loaded with potassium.
Leafy greens
Kale provides some of the highest nutrient content of all the leafy greens. It is packed with vitamins A, C, and K as well as vitamin B, fiber, and antioxidants. Red cabbage is considered another healthy choice. It contains an assortment of vitamins as well as manganese and potassium. Cabbage, in general, contains antioxidants, fiber, and glucosinolates, which have anti-inflammatory properties. Parsley contains various vitamins and other nutrients, including iron and calcium. Spinach is another great source of vitamin C and antioxidants.
Fruits
Oranges, grapefruit, and lemons are among the citrus fruits that are rich in vitamin C as are tangerines and limes. Vitamin C can also be obtained from broccoli, berries and tomatoes. Red bell peppers are another source. Many fruits as well as vegetables contain important minerals and antioxidants. Putting apples on your winter diet because they contain fiber and antioxidants in addition to citrus fruits such as oranges and lemons. She suggests adding a squeeze of lemon juice to your water.
Berries
Strawberries, blueberries, blackberries, and raspberries are all high in fiber and antioxidants and a good source of vitamins C and K1. Adding berries to a bowl of steel-cut oats at breakfast. She also suggests trying berries for dessert instead of ice cream, pie, or cookies.
Nuts, healthy fats, and spices
Nuts, in particular almonds, can help boost the immune system. Nuts are packed with vitamin E and also contain healthy fats. In addition, adults only need a handful of nuts to obtain significant health benefits. Walnuts, flaxseed, and fatty fish are good sources of healthy fats. He also notes that lean protein such as fish, poultry, beans, lentils, and tofu can provide essential amino acids.