In the autumn and winter months, our immune system may weaken with the sudden cooling of the weather. This can cause us to catch upper respiratory tract infections such as the flu, which is usually more common in epidemics.

Adequate and balanced nutrition is of great importance in strengthening the immune system. Because micro or macro nutrients work together in the body. Deficiency of any can prevent the immune system from functioning at its best. Instead of consuming too much any food or food group that we think is beneficial; It will be much more beneficial to consume a variety of fruits and vegetables in order to get macronutrient groups such as carbohydrates, protein and fat, and micronutrient groups such as vitamins and minerals.

8 Foods to Boost the Immune System in Winter

Pomegranate

Pomegranate is one of the fruits with the strongest antioxidant properties with its anthocyanin content. Thanks to the rich vitamins C, E and K and minerals such as calcium, potassium and magnesium in its content, it supports the immune system and helps protect us against diseases.

Pumpkin

Vitamin A in pumpkin plays a role in regulating the functions of immune system cells.

The fish

Fish contains plenty of omega 3 fatty acids, immune system regulatory components such as melatonin, tryptophan and taurine.

Quince

Quince is a fruit with strong antioxidant content. It supports the strengthening of our immune system with the vitamin C and phytochemicals it contains.

Rosehip

Rose hips are rich in vitamin C. It strengthens the immune system thanks to the fact that vitamin C in its content plays a role in many cellular functions in the immune system. In addition, it has a protective effect against colds with the effect of rich polyphenols in its content.

Kefir

Thanks to the beneficial bacteria in kefir, it helps to regulate the intestinal flora and increase the number of beneficial bacteria in the intestine, which has an extremely important function in a strong immune system. In addition, macro nutrients such as carbohydrates, fats and proteins; A healthy diet containing micronutrients such as calcium, magnesium and vitamin B2 plays a role in the formation of a healthy immune system.

Carrot

Beta carotene in carrots helps regulate immune system-related functions. In addition to the vitamin C in its content, minerals such as potassium and zinc and phenolic compounds make the carrot a very valuable food to support immunity in winter. Carrots also support gut health as a good source of fiber.

Kiwi

Kiwi fruit is rich in polyphenols and vitamin C. So much so that a 100-gram kiwi almost alone meets the daily vitamin C requirement of an adult person.