Nutrition Tips

Dietary Tips for Winter Immunity

The change of season from Autumn to Winter is often the time that cold’s and flu’s circulate. There are a few daily things that we can incorporate into our diet to help with this. The most important defence against colds is maintaining a high level of immunity. To achieve this you need to avoid stress because it is the main factor that reduces immunity.

What causes stress in winter and reduces immunity?

One of the main causes of stress in winter is the cold – especially for those of us who live in the colder Northern climates. Being in the cold requires more production of zinc-containing hormones which means that the consumption of zinc and iodine increases in winter. In the spring, everything is negative in terms of iodine content; during the winter it is wasted on warming the hands and feet. The more stress your body has to endure, the more its zinc reserves are depleted. Therefore, of course, you need to replenish these reserves and accumulate it over the fall from a rich seasonal diet, as well as not exposing yourself to additional stress.

How to combat stress and improve immunity through diet?

Healing should be our daily diet. The simplest thing you can do to combat stress is to drink herbal teas and calming herbs every evening. Herbs such as mint, thyme, oregano and lemon balm are ideal as they also contain antiviral properties. It is best to drink teas before dinner, because dinner will not be digested well if you are tense, cold, or stressed.

One should add honey as it differs from simple fructose powder in that honey contains many biological substances and enzymes. A spoonful of honey improves digestion and warms you up. Herbal teas also have a beneficial effect on the bronchi; they get a lot of stress from the cold air in winter and herbs help cope with this.

Using spices in winter

Use as many spices as possible, here are a few that can benefit:

  • Red hot pepper is so rich in beta-carotene, and beta-carotene causes regeneration of the mucous membrane that everything heals perfectly.
  • Ginger is for headaches,
  • Cinnamon is also for headaches. Cinnamon will make the whites of your eyes blue – a teaspoon of cinnamon a day.

Introduce black pepper, red pepper, cardamom, nutmeg, star anise, coriander, turmeric, cinnamon, ginger, fennel, dill, cumin, mustard seed into your diet.

Vitamin C

Colds occur when there is a deficiency of vitamin C in the body. Our sources of vitamin C are cabbage, rose hips, black currants, and sea buckthorn – both frozen and dried. If you eat some of this every day, a viral disease will not be as serious.


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