9 foods to strengthen the immune system

With the cold weather, the increase in the time spent indoors, the return of socialization that we missed so much during the pandemic period, colds, flu and other diseases started to increase. The biggest investment we can make in ourselves to get through this period in the best way is to strengthen our immunity. So how? The way to strengthen our immune system is through quality sleep, regular physical activity, and most importantly, a varied and balanced diet. I have written for you the foods that you should add to your daily diet to increase your immunity.

1. Garlic-Onion: Thanks to its strong antioxidant capacity, onions and garlic are foods rich in sulphur, phosphorus, selenium, vitamins C and B6, which strengthen our immunity. We can add it to our meals, salads and salad dressings, as well as benefiting from its effects at the highest level by consuming it raw.

2. Pomegranate: Pomegranate, the favorite fruit of the winter months, contains potassium, fiber, vitamin C, A and niacin, and is also very rich in antioxidants. Pomegranate, which contains the good-natured bacteria Akkermansia in abundance, thus protects intestinal health, healthy intestines means a good immune system!

3. Purple Colored Vegetables and Fruits: Anthocyanin, which gives the purple pigment to fruits and vegetables, also supports the production of T-cells that fight pathogens. Examples of these vegetables and fruits are blueberries, blackberries, black grapes, purple cauliflower, black carrots and purple cabbage.

4. Almond: Being a good source of vegetable protein, almonds provide most of our need for vitamin E, which prevents cell damage. We can add almonds to our diet as a snack, either raw and whole, or as almond paste.

5. Black elderberry: Black elderberry, which we have heard frequently in the treatment of cold and flu in recent years, helps to alleviate respiratory tract infections and prevent the proliferation of viruses thanks to its antioxidant properties. In a study on the flu, elderberry extract shortened symptoms by an average of four days. For the best effect, you can consume elderberry fresh without heat, and add it to your smoothie or juice mixes.

6. Beetroot: A glass of beet juice provides 37 percent of your daily folate requirement, which supports brain health by helping to build and repair DNA. In addition, it plays an important role in maintaining a healthy immune system. You can consume beet raw or cooked in your meals, salads and smoothies.

7. Ginger: Ginger contains powerful anti-inflammatory and antioxidant compounds called gingerol. This helps fight infections. You can include ginger in your daily diet by adding it to your smoothies, salad dressings or tea.

8. Turmeric: Turmeric contains curcumin, which has powerful anti-inflammatory and antioxidant effects. It also supports gut health. You can benefit more from its effects by consuming turmeric together with black pepper.

9. Spinach: Spinach, which is very rich in fiber, contains plenty of C, E and B vitamins, magnesium, iron and calcium. Whether you cook the thoroughly cleaned spinach or use it raw in your salads or juice mixes, you should keep it in your diet during the winter months.

Adequate and balanced nutrition is a great factor to strengthen our immunity, but we should not forget that quality and regular sleep, staying away from stress and regular physical activity are other parts of this ring.