There’s nothing wrong with indulging a little over the winter months, but how do you make sure you get all the nutrition your body needs to boost immunity and fight off colds and the flu?
Our diet is crucial to boosting our immune systems and helping fight off the bugs. But, staying positive, exercising and getting a good night’s sleep are also important.
Take some time out to assess your lifestyle habits. Overworking and a lack of rest, exercise and sleep all tend to deplete energy and strength. This can leave you more vulnerable to outside influences. To achieve vitality over the winter months, make sure you give yourself time to relax, exercise and try to get both good quality and quantity of sleep.
Five tips for what to eat to stay well this winter
1. Include Probiotics
It is essential that you keep your gut healthy. Probiotic foods contain good bacteria, which help in effective digestion and strengthening the immune system. Natural food products such as yoghurt, kimchi, miso and sauerkraut effectively help boost immunity, as they are not only great sources of friendly bacteria, but are also rich in vitamins and minerals that maintain body health.
2. Increase you Vitamin C intake
Winter fruits and vegetables like sweet potatoes, tomatoes, red peppers and citrus fruits are high in Vitamin C. Including these in your meals play an important role in the immune system and energy levels.
3. Zinc-rich foods
During the winter months, we can come into contact with viruses that can cause colds or flu. So, it’s important that our immune system functions normally and zinc contributes to this. Foods such as spinach and legumes are good sources of zinc.
4. Iron-rich foods
Red meats, lentils and green leafy vegetables are good sources of iron This supports a healthy immune system. If you’re not getting all your iron requirements from food sources alone consider taking a natural iron food supplement.
5. Dairy products and eggs
Fish such as salmon and cod, as well as milk, eggs and cheese, are a great source of vitamin B12. Vitamin B12 contributes to the normal functioning of the immune system and also contributes to a reduction in tiredness and fatigue.
Always remember a diverse diet with healthy food is the basis of general health and wellbeing.
Become an Unmukt member and stay updated on active ageing