Dr. William Schaffner, an infectious disease specialist in the US, points out that crowded indoor gatherings during winter often facilitate the spread of viruses among individuals.
Furthermore, viruses such as rhinovirus and influenza can survive longer in cold, dry conditions. During low humidity, viruses tend to linger in the air for more extended periods, increasing the risk of infection.
According to Healthline (US), maintaining a healthy diet is crucial to boosting our immune system, especially during winter.
While it is essential to maintain a reasonable nutrition regimen year-round, our bodies require additional vitamins and minerals during the colder months.
Fruits and Vegetables
Vegetables like carrots, turnips, and sweet potatoes are rich in vitamins A, C, and potassium. Meanwhile, leafy greens such as kale and spinach provide abundant antioxidants, vitamins, and fiber.
Fruits like oranges, grapefruit, and berries, along with strawberries, blueberries, and raspberries, offer not just vitamin C but also abundant antioxidants, which help protect cells from free radical damage.
Vegetables such as carrots, turnips, and sweet potatoes are excellent sources of vitamins A, C, and potassium.
Fermented Foods
Apart from containing vitamins and fiber, fermented products like yogurt, kimchi, and pickled cabbage also have probiotics, beneficial for gut health. This helps boost the immune system, according to Kristin Kirkpatrick, a US dietitian.
Nuts and Healthy Fats
Good fats from fatty fish, avocados, nuts, and olive oil play a vital role in combating inflammation. They also provide essential energy and nutrients to the body during the colder season.
Herbs and Spices
Garlic, turmeric, ginger, and rosemary offer not just delicious flavors to our meals but also provide antioxidants and effectively support our immune systems.
These herbs and spices can warm the body, making them an excellent choice for combating the winter cold. Adding them to our dishes is a fantastic way to enhance both nutrition and flavor.
Garlic, turmeric, ginger, and rosemary offer a range of health benefits and add flavor to dishes.
Other Ways to Stay Healthy in Winter
Additionally, vitamin D, an essential nutrient, is often deficient during winter due to reduced sunlight exposure. A lack of vitamin D weakens the immune system, increasing susceptibility to illnesses.
To improve overall health, ensure you get enough sleep, engage in regular physical activity, and avoid tobacco smoke. These factors significantly contribute to strengthening our immune defenses.
Water is also essential, especially during the colder months, as dry air can lead to dehydration. Staying hydrated optimizes bodily functions and promotes the elimination of toxins.
While a healthy diet and lifestyle cannot guarantee complete immunity from illnesses, they play a crucial role in minimizing the risk and severity of respiratory-related ailments.
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