When winter temperatures are sinking, there is often a spike in the prevalence of colds and influenza, but proper nutrition can provide the immune support your body needs to remain healthy.
In defense, we usually turn the last shot of the influenza, as well as the supplements of vitamin and minerals in the hope of giving our immune system protective “push” but One of the most effective ways of supporting your immune system is through daily diet.
Steady diet
Registered dietitian and representative of the Dietetics Union in South Africa (Adsa)Retha Harmse points out that we must have it in mind Our immune system is based on consistent food, not quick corrections.
“Multiple nutrients work together to maintain immune defenses strong, reduce inflammation and help your body recover from the disease.
“Therefore, if you want to reduce your risks by succumbing to colds and winter flu. It is reasonable to double your focus on daily diet as the first and most critical line of defense.”
Retha’s tips for optimal winter support is Focus on the variety – A colorful dish that includes sources of plant and animal food, herbs and spices.
The food board
Mpho Tshukudu, another registered dietician and adsa agrees: “A balanced diet consisting of Whole foods support the immune system because of the concept known as a result of the food uterus.“
MPHO explains that nutrients and food compounds do not work on their own – interact with each other and the structure of food in complex ways that affect how well our bodies can absorb and use them.
“Eating entire foods improves digestion, dietary absorption and immune reaction because you consume a complex variety of bioactive substances, fibers, proteins, fat and vegetables and not just individual vitamins and minerals.”
“In the colder months, when our bodies are under anxiety and the risk of infection is higher. They must be based on synergistic effects on whole foods.”
An example of this is that vitamin C in foods such as Guavas and oranges is effective for your immune system due to the surrounding womb of fiber, plant nutrients and other nutrients that improve its absorption and use.
Taking more nutrients
This emphasizes why what you eat in winter things – while our immune system works throughout our body, 70% of the cells of the immune system are in our gut.
Although you may need to use supplements to fill specific dietary gaps due to illness, food allergies or digestive intolerances, it is important to note that they cannot reproduce the basis of a consistent diet of nutrients.
Synchronization with nature with eating seasonally is an important way of optimizing immune support. In the winter months, the fresh product provides so much of what we need to support and protect our body.
For example, there is a natural abundance at this time of the year of the year of fruits and vegetables rich in vitamins A and C.
Mpho explains that vitamin A helps the body defend viruses and bacteria. Says,
“It appears as beta-carotene in seasonal vegetables, such as orange sweet potatoes, pumpkins, pumpkins and dark leafy green, such as Morogo or spinach and corn. And reducing the severity of colds so that they do not develop into more severe respiratory disease.”
What is important to remember is to eat a variety of fresh, uncooked and cooked vegetables and fruits, as both raw and cooked vegetables offer unique benefits.
Intestinal-anthrophilic link
Retha reminds us that bowel health is a long game. Consistency and variety, not strict rules or fast interventions, lead to the best results.
Retha’s top tips to support bowel health in the winter include:
- Increase foods rich in fiber: “Fiber is food for your bowel bacteria.
- Choose regular fermentation foods: “They contain probiotics that are beneficial bacteria.
- Rotate your herbal foods: “Try to eat at least 30 different herbal foods a week.
- Limit over-processed foods: “They often contain additives, refined sugar and are low in all fibers that disturb the bowel barrier and inflammatory germs of the feed”.
- Stay hydrated: “Water is essential for digestion, bowel lining and germ balance.
Author: Pedro van gaalen
When he does not write about sports or health and suitability, Pedro is probably out of training for the next marathon or the super-marathon. He has worked as a fitness professional and as a marketing specialist and comms. He now combines his passions in his role as a manager at Fitness magazine.
