Winter can be great fun, but unfortunately, during wintertime, we are more likely to catch a cold, viral respiratory infection, and other infections. With a healthy diet, it is so much easier to stay away from sick leave and enjoy winter to the fullest.
Here are some foods to incorporate to your winter diet.
Garlic
Garlic has been used for centuries for its microorganism-fighting benefits. "It helps to beat viral respiratory infections and pathogens and also to lower high blood pressure, high cholesterol and to prevent the growth of Candida overgrowth.
Keep in mind, that garlic is most beneficial when eaten raw! If you want to skip the garlic breath, then just chop it to little pieces and swallow them without chewing.
Blueberries
Blueberries are high in antioxidants called anthocyanins, which are proven to boost the immune system and may help support the body's defense against viral respiratory infections, colds, and promote overall health. In fact, blueberries have one of the highest antioxidant levels of all the fruits and berries.
Antioxidants help immensely to improve cell health and healthful cells are the basis of a strong immune system!
Blueberries, bananas, leafy greens, ginger, and lemon juice make a great immune boosting smoothie. A freeze-dried wild blueberry powder is a great substitute for fresh berries.
Ginger
Ginger contains a bioactive chemical compound called gingerol, that is responsible for most of its medical and health benefits. Ginger is high in antioxidants; it can help to reduce nausea and fight viral respiratory infections.
It is worth remembering that antioxidants are most beneficial when you get them straight from the fresh source.
Ginger's abundant antioxidants aid in reducing nausea and combatting viral respiratory infections
Broccoli
Broccoli is packed with different vitamins and essential nutrients like vitamin E, C, and A. It contains a powerful antioxidant called sulforaphane, which helps to fight viral respiratory infections, and it is also believed to support overall health and well-being.
Little tip: grow broccoli sprouts, which it is very easy, and two broccoli sprouts have more sulforaphane than the whole fresh broccoli itself.
Cranberries
Cranberries are truly healthful berries, they are high in vitamin C, which is a powerful natural antioxidant and high in vitamin E, which plays an essential part of the immune function.
Nutrients in cranberries are proved to improve immunity, lower blood pressure and fight urinary tract infections. If you do not have them fresh or frozen, then dried, powdered or juiced cranberries are as good!
If you do not have cranberries fresh or frozen, then dried, powdered or juiced cranberries are as good.
Spinach
Like blueberries, spinach is also full of antioxidants called flavonoids. These are compounds that protect plants from ultraviolet radiation and pathogens. Besides flavonoids, this dark leafy green is high in vitamin E and C, which both support the immune system.
So, when you are feeling a bit sick and weak, make an immune boosting smoothie with blueberries, bananas and spinach, add a little citrus and ginger as well.
Turmeric
Curcumin is one of the main active and beneficial compounds of turmeric; it is highly anti-irritant and a very powerful antioxidant.
During winter, warm yourself with turmeric milk, add turmeric to spice up your food or blend it into the smoothie. Furthermore, turmeric gives to your foods and drinks a very beautiful yellow color.
Blackcurrants
Blackcurrants have four times more vitamin C than oranges! They are real vitamin superstars, besides vitamin C blackcurrants also contain vitamin A, E, and B.
It has been proven that these berries have antiseptic, virus-fighting, and irritation-suppressing benefits. My all-time favorite remedy for cold and viral respiratory infections is pure blackcurrant juice.
Freeze-dried blackcurrant powder provides the same health benefits as fresh blackcurrants and contains an even higher concentration of antioxidants than fresh berries. Just Delicious in Smoothies…
Blackcurrants offer proven antiseptic, virus-fighting, and anti-inflammatory benefits
Lingonberries
Lingonberries are real superberries. They might not be as sweet as other berries, but they are definitely something to add to your winter diet. These berries are highly anti-irritant and high or chronic inflammation in the body can contribute to many unwanted diseases.
Antioxidants found in lingonberries also help to fight bacterial infections and like cranberries, lingonberries may help to ease urinary tract infections that usually trouble us during colder seasons.
Lingonberries' antioxidants combat bacteria and aid in urinary tract health, much like cranberries.
Fermented veggies
Fermented veggies are packed with beneficial probiotics that balance gut bacteria and therefore improve digestion, bowel health and strengthen immunity.
Healthy gut plays such an important role in maintaining the health of our bodies and mind!
Try to eat at least one or two servings of these foods every day and you are likely to stay fit as a fiddle during wintertime!
