8 Foods to Boost Immunity in Winter!

SHAFAQNA TURKEY – Nour Ecem Nutrition and Diet Specialist Baidi Ozman, who shared 8 foods you should regularly have on your table in winter, said: “It is very important to make the right food choices to keep the immune system strong in winter. winter.”

The incidence of the upper respiratory tract increases in winter, when the cold makes itself felt. Therefore, having a strong immune system becomes much more important. Nutrition and diet specialist Nur Ecem Baidi Ozman noted that adequate and balanced nutrition is essential for strengthening the immune system and said: “Because micro or macro elements work in synergy in the body. A deficiency in any of these can prevent the immune system from functioning optimally. Instead of consuming too much of any food or food group that we consider healthy; It will be much more beneficial to consume a variety of fruits and vegetables in order to get macronutrient groups such as carbohydrates, proteins and fats, and micronutrients such as vitamins and minerals.

It is also very important to make the right food choices to keep your immune system strong in the winter. Ozman made her suggestions by explaining 8 foods you should regularly have on your table during the winter season.


Pomegranate is one of the fruits with the strongest antioxidant properties due to its anthocyanin content. Thanks to its rich content of vitamins C, E and K, as well as minerals such as calcium, potassium and magnesium, it supports the immune system and helps us protect ourselves from disease. Claiming that the pomegranate peel has the same strong antioxidant properties as the fruit itself, Ozman said, “For this reason, once the pomegranate peel is well peeled, you can brew it as a tea and consume 1-2 cups from time to time. time.”


Vitamin A, which is found in pumpkin, one of the most beautiful and colorful foods of the winter season, plays a role in regulating the functions of the cells of the immune system. Thus, it makes an important contribution to strengthening our immunity. Vitamin A also has a therapeutic effect in various infectious diseases. You can add pumpkin to your meal plan as a garnish to a meal or to make a soup.

A fish

Fish is high in omega-3 fatty acids, immune system regulatory components such as melatonin, tryptophan, and taurine. While stating that regular consumption of fish also increases the number of beneficial bacteria in the gut, Ozman said, “Having a large number of beneficial bacteria in the gut is essential for a strong immune system. The winter months are the right months to benefit from the richness of fish in terms of nutrients. For a strong immune system, make sure you eat fish two days a week.” He speaks.


Quince is a fruit with a strong content of antioxidants. It supports the strengthening of our immune system with vitamin C and phytochemicals. You can use 1 piece of fruit that you eat during the day as a serving of quince. 1/3 medium sized quince is equivalent to one serving of fruit. You can also use quince, cut into limes, in case of cough or sore throat.

rose hip

Rose hips are rich in vitamin C. Strengthens the immune system due to the fact that vitamin C in its content plays a role in many cellular functions of the immune system. In addition, it has a protective effect against colds due to its rich polyphenols. Ozman, “The important point here is that vitamin C is a heat-labile vitamin. In other words, vitamin C content is significantly reduced in foods such as jujubes that have been boiled or processed for a long time,” he warns, and continues: “You can benefit from vitamin C in the most effective way by drinking rosehip tea, which brew with boiling water for 10-15 minutes without waiting too long.


A healthy gut is very important for a strong immune system. Thanks to the beneficial bacteria found in kefir, it helps to regulate the intestinal flora and increase the number of beneficial bacteria in the gut, which play an extremely important role in a strong immune system. In addition, macronutrients such as carbohydrates, fats and proteins; A healthy diet with micronutrients such as calcium, magnesium and vitamin B2 plays a role in building a healthy immune system.


The beta-carotene found in carrots helps regulate functions related to the immune system. In addition to their vitamin C content, minerals such as potassium and zinc, as well as phenolic compounds, make carrots a very valuable food for winter immunity. Carrots also support gut health by being a good source of fiber. You can benefit from the rich nutritional value of carrots by adding them to salads or eating them raw.


Kiwi is rich in polyphenols and vitamin C. So much so that a 100-gram kiwi almost alone provides an adult’s daily requirement for vitamin C.

Eating a medium-sized kiwi as a snack, thanks to its rich content of fiber and vitamin C, promotes intestinal health and strengthens our immune system.


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