Winter is here and our food preferences are changing. Our bodies have to do extra heat-generating work to keep warm during the cold months, so it’s important to fuel them with immune-boosting nutrients. Instead of juices, salads, drinks, we begin to crave hot soups, stews and soothing herbal teas more.

Nutrients that keep our immune system working well include vitamins A, B6, B12, C and D, as well as copper, folate, iron, selenium and zinc. If you have a balanced diet with a variety of fruits and vegetables, lean protein foods, dairy products, whole grains, nuts and seeds, then cold temperatures do not scare you. Also make sure you drink the recommended amount of water each day for essential hydration.

Let’s look at the foods that give your body the necessary boost

Fruits and vegetables they are essential for a proper diet and it is good to aim for five a day. Ideally, try to eat what is in season, as it is cheaper and tastier. All fruits are good for boosting our immune system because they are packed with vitamin C, fiber, antioxidants, minerals and enzymes that produce white blood cells, which are essential to fight infection.

They boost gut health – which is usually affected during the winter season – thus promoting better digestion. Eating citrus fruits also improves skin texture.

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The onions they help protect against cold and flu viruses, as they have a high sulfur content.

Consequently and the garlic – we know, it stinks! – is widely used as a natural antiviral and is thought to have antibiotic, antiviral and antifungal properties. Combine it with ginger for more spectacular results.

Pepper and spicy foods they increase burns by immediately producing heat useful for the body – if of course your stomach can handle it!

Nuts (walnuts, almonds, hazelnuts) are rich in selenium, a mineral that helps support the immune system, as well as omega-6 fatty acids. They are an excellent source of protein and fiber. In addition, raisins, and dried fruits in general (plums, figs, dates, etc.) are a good source of energy.

Fatty fish like sardines, they also provide omega-3 fatty acids and help combat dry skin, joint pain and winter blues.

Most legumes they are rich in complex carbohydrates and proteins and thus increase the resistance of the body against difficult weather conditions.

Now that you know how to strengthen your “inside”, get ready for endless walks…