As winter sets in, the temperatures keep sinking and the weather has become wet and cold. It won’t be long before the first bout of colds hits us. Here are some helpful tips and tricks to get you through winter.

 

Strengthen your immune system with the right nutrition

The foundation of a strong immune system is, first and foremost, a varied and healthy diet, regular exercise and sufficient sleep. There are also a few real immune boosters that we recommend:

Vitamin C

It is generally well-known how important vitamin C is for your health. Vitamin C can be found in broccoli, peppers, potatoes, citrus fruits or berries, like the aronia berry. In a healthy diet, the recommendation is to eat fruit and vegetables five times a day. In so doing, it’s easy to meet your body’s vitamin C needs and supplementation is not necessary.

Zinc

After iron, zinc is the second most abundant trace element found in the human body. It is required by more than 200 enzyme systems in the body’s cells for biochemical processes and is involved in many important metabolic functions. In addition, zinc contributes to the normal function of the immune system while also protecting cells from oxidative stress. This essential trace element is found mainly in grains and seeds, like pumpkin seeds, sunflower seeds, linseeds or in wholegrain cereal products. Nuts – Brazil nuts, in particular – provide a high level of zinc.

Curcumin

Turmeric is the powdered form of the Curcuma longa root. The turmeric extract contains three main curcuminoids, with curcumin being the largest component. Because of its health-promoting properties, the yellow food dye has increasingly been the focus of much research. Various studies have shown anti-inflammatory, antioxidant and anticancer properties. Turmeric can be found as a spice in many dishes and, more and more often, also in bread and pastries.

Gingerol

Ginger is rich in essential oils and minerals known as shogaols and gingerols. Gingerol is responsible for its sharp taste. Ginger is a real booster for the immune system. Because of its ingredients, ginger is often used to strengthen the immune system and to prevent common colds. The sharp oils contained in ginger heat the body properly, have an antibacterial effect and promote blood circulation. Further scientific studies are required to measure the extent of the effectiveness of these bioactive minerals.

Have you heard of a ginger shot? This little miracle drink is supposed to strengthen the immune system. All you need is a thumb-sized piece of fresh ginger, 1 tablespoon of honey, a little orange juice and a pinch of turmeric. Blend everything together and knock it back.

Conclusion

Particularly in winter, it’s important to eat a varied diet which includes plenty of fruit and vegetables to ensure your body receives sufficient quantities of nutrients to come through winter healthy. Certain foods act as immune boosters and can also strengthen the body’s defences. Get enough sleep and exercise and avoid stress as much as possible. We wish you a beautiful and healthy festive season.

For more information go to following link: https://healthyeating.sfgate.com/benefits-vitamin-c-zinc-5814.html

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