Winter Wellness: Nutrients you should eat to avoid becoming sick this winter

Cold and flu cases peak throughout the winter months. Even though the autumn is often pleasant in our warm country, it may cause physical stress and even illness.

We must be careful to strengthen our defenses in proportion to any increase in the likelihood of getting ill. This entails maintaining our health in order to guarantee that our immune system is operating at its best. Our food is just as crucial to this as getting adequate sleep and leading a healthy lifestyle. Make sure you are receiving enough protein and nutrients from wholesome sources, such as fish, eggs, organs, and meat that has been grown on pasture. Incorporate plenty of antioxidants from plant foods like oranges, tea, berries, etc., and use ghee and coconut oil for healthy fats.

One issue that is often disregarded during the winter is undereating. We use more thermal energy when it’s chilly outside, which means we consume more calories. Thus, be careful not to starve yourself and to eat enough. Functional nutritionist and iThrive CEO and Founder Mugdha Pradhan provides a list of foods you should include in your diet this winter to avoid becoming sick.

Which vitamins and minerals are essential for strengthening the immune system, especially when it comes to warding off the flu?

Maintaining a healthy diet rich in vital minerals and vitamins is crucial for strengthening the immune system against influenza:

B complex vitamins are essential for healthy cells and the immune system.
Zinc: Fights infections and controls immunological responses.
K2 and vitamin D3: K2 facilitates the use of calcium for immune support, whereas D3 promotes the activity of immune cells.
Magnesium: Required for the control of immune cells and the mitigation of inflammation.
Antioxidant vitamin C strengthens and protects immunological cells.

Are there any particular winter superfoods that people should include into their diet to boost immunity and prevent infections like the flu?

“Superfood” is mostly a promotional term. However, there are some meals that may be identified as particularly effective in bolstering your immune system:

Egg Yolks: Packed with minerals such as zinc, selenium, and vitamin D that strengthen the immune system, egg yolks are an essential part of the immune system.

Organ Meats: Packed with of vital minerals like iron, zinc, and B vitamins, organ meats—including liver—have a potent immune-stimulating effect.

Healthy Fats (like Ghee and Coconut Oil): These fats strengthen the body’s defenses by helping to absorb fat-soluble vitamins that are essential for immunological function. They also have antibacterial qualities. Coconut oil’s lauric acid is a potent immune system enhancer.

Herbs used in cooking (Neem, Tulsi, Haldi, Oregano, Crushed Garlic): Strong antiviral and antibacterial qualities may be found in neem and tulsi. Antioxidants and substances promoting immunological health may be found in oregano. The body is strengthened against winter diseases by the immune-boosting and anti-inflammatory properties of crushed garlic and haldi (turmeric). Including these superfoods in your meals may be a very effective way to strengthen your immune system in the chilly months.

In what ways can eating seasonally improve general health, and which seasonal foods are especially good in warding off the flu?

In general, when choosing your produce, it’s best to go with what’s in season and locally grown. However, this nutritional factor is often exaggerated. Making sure that your food is grown organically and free of excessive amounts of chemicals, pesticides, and genetic engineering is significantly more crucial for your health.

On the other hand, eating seasonally and locally is very beneficial for the environment.