Food to strengthen the immune system and fight against colds

Autumn colds are common due to the change in weather, less sunlight and increased exposure to viruses.

Proper nutrition can help strengthen the immune system and reduce the risk of colds or shorten their duration.

You can significantly strengthen your body’s resistance to autumn colds and improve your general health.

Fruits and vegetables rich in vitamin C:

• Citrus fruits: Lemons, oranges, grapefruits, tangerines and kiwis are rich in vitamin C, which is a key vitamin for strengthening the immune system.
• Peppers: Red peppers contain even more vitamin C than citrus fruits.
• Berries: Blueberries, strawberries and raspberries are excellent antioxidants that help the body fight infections.

Foods rich in antioxidants:

• Green leafy vegetables: Spinach, Swiss chard and kale contain vitamins A, C and E, which act as antioxidants and help protect the body from free radicals.
• Garlic: Garlic has strong antiviral, antibacterial and anti-inflammatory properties, which can help prevent colds.
• Ginger: Ginger reduces inflammation and helps relieve stuffy nose and sore throat.

 Probiotics and prebiotics:

• Fermented foods: Yogurt, kefir, sauerkraut, and kombucha contain probiotics that help maintain a healthy digestive system, which is key to a strong immune system.
• Garlic, onions, leeks: These foods contain prebiotics that feed beneficial gut bacteria.

Proteins:

• Lean meat: Chicken, turkey and fish are excellent sources of protein that help regenerate body tissues and strengthen the immune response.
• Eggs: They contain protein and important vitamins (such as A and D) that contribute to good health.

Foods rich in zinc:

• Seafood: Clams, crabs and oysters are rich in zinc, which is crucial for the immune system.
• Pumpkin seeds and legumes: They are also an excellent source of zinc.

Hot drinks:

• Chamomile or mint tea: Relieves cold symptoms and soothes the throat.
• Ginger tea with honey and lemon: Increases immune resistance, has an anti-inflammatory effect and soothes a sore throat.
• Herbal teas (thyme, sage, elderberry): They have anti-inflammatory and antibacterial properties.

Water and Hydration:

• Drinking a sufficient amount of liquid, especially water and unsweetened teas, helps to keep the mucous membranes moist and thus prevents viruses from entering the body.

Additional tips to protect against autumn colds:

• Supplements: Vitamin D is especially important in the colder months, as people often suffer from a deficiency due to less sunlight. Vitamin D supplementation is sometimes recommended.
• Regular physical activity: Moderate exercise strengthens the immune system and helps the body fight infections more easily.
• Good sleep: Quality sleep supports immune function and reduces the risk of infections.