The best foods for a cold, which will help you recover faster and strengthen your immune system.

When temperatures drop and the air turns frigid, it’s essential to pay more attention to your diet to keep your immune system and overall health strong. Eating the right foods can provide the body with the necessary nutrients to combat the most common winter illnesses and keep us in top shape. Here are some key elements to include in your cold weather diet:

1. Foods rich in vitamin C: Increasing your intake of foods rich in vitamin C can help prevent colds and flu. Citrus fruits such as oranges, grapefruits, and lemons are excellent natural sources of vitamin C. Other options include strawberries, kiwi, bell peppers, and broccoli.
2. Omega-3 fatty acids: These essential fatty acids are known for their anti-inflammatory properties, which may be beneficial in maintaining a healthy immune response. Include fatty fish such as salmon, sardines and trout in your diet, as well as walnuts and chia seeds.
3. Foods rich in antioxidants: Antioxidants help protect cells from damage caused by free radicals. Blueberries, spinach, kale, and other leafy greens provide a rich source of antioxidants that help strengthen the immune system.

It is important to note that while these foods can contribute to overall health and well-being during the cold months, they are not a substitute for medical advice. If you have specific health concerns or dietary restrictions, it is best to consult a healthcare professional or registered dietitian for personalized guidance.

Boost Your Immune System with Vitamin C-Rich Foods

Foods rich in vitamin C:

• Citrus fruits: Oranges, lemons, limes and grapefruits are excellent sources of vitamin C.
• Berries: Strawberries, blueberries, and raspberries are not only delicious, but they are also packed with vitamin C.
• Kiwi: This small fruit is a great source of vitamin C.
• Red and green bell peppers: Bell peppers are not only colorful and tasty, but they also contain high levels of vitamin C.
• Green leafy vegetables: Spinach and kale are not only rich in various nutrients, but also provide a good amount of vitamin C.
• Papaya: This tropical fruit is not only sweet and juicy, but also a great source of vitamin C.

Vitamin C is essential for the production of white blood cells, responsible for combating infections and reinforcing the immune system. It also contributes to the production of collagen, necessary for the healthy functioning of various tissues of the organism.

In addition to its immunostimulant properties, vitamin C is also known for its antioxidant benefits. Antioxidants help protect the body against damage caused by free radicals, unstable molecules that can contribute to the development of chronic diseases such as heart disease and cancer.

Warm up with hot soups and stews

1. Hydration: When temperatures lower, it is easy to forget to stay hydrated. However, consuming hot soups and stews can help you stay hydrated, since they usually have a high water content. The warm temperatures of these dishes make them a comforting way to increase your fluid intake, ensuring that your body is maintained correctly hydrated.

Remember to include soups and stews as part of your hydration routine during the coldest months.

2. Nutrient rich: Soups and stews are versatile when incorporating a wide variety of nutritional ingredients. From vegetables and legumes to lean and whol e-cereal meats, these dishes can provide a wide range of essential minerals, minerals and antioxidants. By including a varied mixture of ingredients, you can reinforce your immune system and favor health in general.

1. Vegetables: Add a variety of colored vegetables such as carrots, curly and peppers to their soups and stews. These vegetables are rich in vitamins A, C and K, as well as fiber, which facilitates digestion and reinforces the immune system.
2. Proteins: consider adding lean meats, such as chicken or turkey, or vegetable proteins such as lentils or beans, so that your soup or stew is more substantial and nutritious.
3. Integral cereals: incorporates whole grains such as integral rice, quinoa or barley to add fiber and complex carbohydrates, which can provide sustained energy throughout the day.

3. Heat and comfort: Beyond its nutritional benefits, hot soups and stews provide a comforting and soothing experience during cold weather. The heat of these dishes can help increase body temperature and provide a feeling of comfort, so they are ideal for those who seek to warm up and relax after having been exposed to the exterior cold.

Incorporate warming spices into your meals

Heating spices are a group of spices with thermogenic properties, that is, they help raise body temperature. They have been used for centuries in traditional medicine to favor circulation, digestion and general wel l-being. In including these spices in your meals, you can help keep your body hot and support your immune system during the coldest months.

• Ginger: Known for its strong and characteristic flavor, ginger is a powerful spice that warms. It contains ginger, which has ant i-inflammatory and antioxidant properties. Ginger is also excellent for digestion and can help relieve the symptoms of nausea and swelling.
• Canela: cinnamon not only adds a delicious aroma to its dishes, but is also a wonderful spice that warms. It helps improve blood circulation and it has been discovered to regulate blood sugar levels. In addition, cinnamon is rich in antioxidants and ant i-inflammatory compounds.

Incorporating these warm spices to your meals can be as simple as adding them to your morning oats, soups, stews or even baked products. Its versatility allows you to experience and create tasty dishes while taking advantage of your health benefits.

The next time you plan your meals, consider the possibility of adding ginger, cinnamon and other hot spices, not only to enhance the taste, but also to enhance your general wel l-being during the cold station.

Stay Hydrated with Warm Beverages

Hot drinks not only provide hydration, but also offer numerous health benefits that are especially beneficial when it is cold. They can help keep the body hot, reinforce the immune system and relieve common winter ailments such as sore throat and congestion. In addition, hot drinks can also have a soothing effect on our mind and help us relax during the cold winter nights.

Important information:

1. Hot drinks can be a great source of hydration during cold.
2. They help keep the body hot and relieve winter ailments.
3. Hot drinks have a soothing effect on the mind and favor relaxation.

A very popular hot drink during the coldest months is herbal tea. Either chamomile, mint or ginger, these infusions are a comforting and moisturizing form of heat. Infusions do not usually contain caffeine and provide many health benefits. For example, chamomile tea is known for its soothing properties, while ginger tea can facilitate digestion and reinforce the immune system.

Another excellent option is hot water with lemon. This simple but effective combination not only helps to stay hydrated, but also reinforces the immune system. The lemons are full of vitamin C, which can help to repel the common cold viruses and increase the body’s defenses. If you add a slice of fresh ginger to the hot water with lemon, you will get even more immune benefits, in addition to a wonderful and warm flavor.

Don’t forget about the importance of protein

Protei n-rich foods contribute essential amino acids, necessary for growth, repair and maintenance of tissues. The body does not produce these amino acids, so it is essential to obtain them from dietary sources. Including a variety of protei n-rich foods in your diet is important to make sure you get all the necessary amino acids. Some excellent sources of proteins are lean meats, birds, fish, dairy products, legumes, nuts and seeds.

• The lean meats, such as chicken and turkey, are excellent protein sources. They are also low in fat, which makes them a healthy option for those who want to maintain a balanced diet.
• Fish, such as salmon and tuna, not only provides proteins, but also Omega-3 essential acids, which have shown to have numerous health benefits, such as reducing inflammation and favoring the health of the heart.
• Dairy products, such as milk, yogurt and cheese, are rich in protein and also provide important nutrients such as calcium and vitamin D, essential for bone health.
• Legumes, such as beans, lentils and chickpeas, are not only a great source of protein, but are also rich in fiber, which facilitates digestion and helps feel satiated for longer.
• Wife and seeds, such as almonds, nuts and chia seeds, are full of protein, healthy fats and various vitamins and minerals. They are a practical and nutritious snack when it’s cold.

1. Incorporating foods rich in protein to your meals and tentes can help you maintain a balanced diet and favor health in general.
2. It is recommended to include a protein source at each meal to ensure the daily protein needs.
3. Please note that protein needs may vary depending on factors such as age, gender, activity level and overall health, so it is best to consult a healthcare professional or registered dietitian for nutritional advice. personalized.

It is important to prioritize protein intake in your diet, especially during cold weather, to support muscle health and overall well-being.

Include Healthy Fats in Your Diet

Healthy fats, also known as unsaturated fats, are a type of dietary fat that can be extremely beneficial for your body. Unlike saturated and trans fats, which are often found in processed and fried foods, healthy fats are typically found in foods such as avocados, nuts, seeds, and certain oils.

The Benefits of Including Healthy Fats

1. Heart Health: Healthy fats have been shown to have a positive impact on heart health. They can help lower bad cholesterol levels and reduce the risk of heart disease and stroke.

2. 2. Brain function: The brain needs healthy fats to function properly. Omega-3 fatty acids, found in fatty fish such as salmon and walnuts, are especially important for maintaining optimal brain health.

• 3. Nutrient absorption: Including healthy fats in your diet can improve the absorption of fat-soluble vitamins, such as vitamins A, D, E and K. These vitamins play a vital role in maintaining good health.
• 4. Weight control: Contrary to popular belief, healthy fats can help control weight. They provide a feeling of satiety, helping you feel fuller for longer, which can prevent overeating and support weight loss goals.

As shown in the table below, there are several food sources of healthy fats that you can incorporate into your diet:

If you incorporate these healthy fats into your diet, you will be able to take advantage of the numerous benefits they provide. Remember to consume them in moderation and with a balanced diet to obtain optimal results.

Enjoy comforting and nourishing winter desserts

1. Citrus salad with a special touch

• Oranges, grapefruits and lemons are winter fruits packed with vitamin C that boosts the immune system.
• Cut the citrus into bite-sized pieces and mix in a bowl.
• Add a handful of pomegranate seeds for an extra dose of antioxidants.
• Sprinkle some grated fresh ginger on top to warm the body and aid digestion.
• Finish with a drizzle of honey for a touch of natural sweetness.

Tip: This citrus salad is not only a refreshing dessert, but also a healthy snack or light breakfast option.

2. Roasted apples with cinnamon and walnuts

1. Preheat the oven to 175°C (350°F).
2. Grab a couple of crisp apples, like Granny Smith or Honeycrisp, and core them.
3. Mix cinnamon, walnuts and a touch of brown sugar in a small bowl. Fill the central holes of the apples with the mixture.
4. Place the stuffed apples in a baking dish and bake for about 25-30 minutes or until tender.

Tip: Baked apples offer a guilt-free dessert option that’s rich in fiber, vitamins and minerals.

3. Oatmeal cookies with chocolate chips

• In a large bowl, mix together the rolled oats, whole wheat flour, almond butter, and honey or maple syrup.
• Add the dark chocolate chips and chopped walnuts.
• Form cookie dough into balls and place on a baking sheet lined with parchment paper. Flatten the balls slightly.
• Bake at 350°F (175°C) for about 10-12 minutes or until edges are golden brown.

Tip: These Homemade Chocolate Chip Oatmeal Cookies are a cozy and indulgent dessert option. Opt for dark chocolate with a higher percentage of cocoa for greater health benefits.

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Author of the article

Dr.Greenblatt M.

Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont