14 foods that will protect you from diseases in winter

Due to the changing weather these days, every second person seems to be affected by colds and flu. Due to the lack of proper attention to health, the majority of people ignore the common cold and flu as a minor illness and even if some people pay attention to it, they think enough to take a boiled drink or take an allopathic pill. However, this disease is not as insignificant as we think and do not pay attention to its treatment.

According to medical experts, if the cold is not treated in a timely and proper manner, it can be a means of imposing many harmful and painful disorders on the human body, but if you use a balanced diet in winter Doing so can improve your immune system, and such foods will not let the beauty of your weather look like the flu. Below are some foods that will naturally boost your immune system, ie foods that will protect you from diseases.

  • Chamomile (baboon) tea
    The use of chamomile tea has been linked to antiseptic, especially antibacterial, action. In fact, the main effect is better sleep, which is important for boosting the immune system. According to a study, women who used this tea after childbirth had better sleep than women who used it. Did not use It can be used both hot and cold.

٭ Turmeric: Curcumin is an important ingredient found in turmeric, which is why it has a bright color and is an anti-inflammatory compound. It also works to boost immunity and speed up the action of antibodies. Using it with pepper doubles its benefits. Bus ! Sprinkle a little pepper on juice, soup, yakni or cooked vegetables and drink.

  • Dried tart cherries

Dried tart cherries are high in antioxidants that help boost the immune system, reducing their risk of upper respiratory tract diseases. These gems also guarantee healthy sleep due to their natural melanin content. This is key, as research shows that people who lack adequate or good sleep usually become ill after contracting a virus in the cold. Roast the dried tart cherries on the stove or fry in nut butter and peel a tablespoon.

  • Walnuts: In addition to being one of the most useful anti-inflammatory ingredients, walnuts contain a number of nutrients that help boost the immune system, including vitamins E and B6, copper, and Folate included. According to research, walnuts are also useful in reducing stress. Its use is very important because the nervous tension is often overlooked which in turn weakens the immune system. Combining walnuts with dried tart cherries for breakfast would be very helpful. Garnish with fresh fruit or cooked vegetables and eat walnuts in small pieces.
  • Extra virgin olive oil

Extra virgin olive oil has antibacterial properties that can reduce your risk of getting sick. Its antioxidants are helpful in protecting against inflammation which weakens your immune system. Extra virgin olive oil is excellent for preventing diseases such as diabetes, obesity, arthritis, and intestinal inflammation. Lightly fry the green leafy vegetables in olive oil or sprinkle on similar salads. It helps digest carbohydrates just as easily as the potato membrane.

  • Soup or broth: For decades, people suffering from colds have been given soup based on chicken or other broth. And its benefits have been proven by science. There are threefold benefits to using soup. Steam from soup or broth speeds up the movement of mucus through the nose to relieve chest tightness. A healthy soup also helps reduce inflammation.

This is important because catching a cold can cause inflammation of the upper respiratory tract, which can lead to colds and flu. Also, the salt in soups or broths will help your body retain water, which makes up for the lack of water and consequently reduces symptoms such as headaches and dry mouth. If you do not eat chicken, choose vegetable broth. Season the vegetable broth with garlic, ginger, red pepper, turmeric and black pepper.

  • Red Chili: Chili spices, including red chili powder, are helpful in relieving colds and chest tightness. Capsaicin is a compound that gives heat to spicy peppers. Its use also relieves cough. Add a pinch of chopped red pepper to your tea, soup, or broth.
  • Garlic: For a long time, garlic has been used to prevent diseases, fight infections, and treat wounds. Research has shown that garlic has natural ingredients that can boost its immune system.

In a large study, 146 volunteers were asked to use placebo or garlic supplements daily for 12 weeks throughout the cold season. People who used garlic suffered less colds than those who used placebo, and they recovered faster if they had an infection. New research confirms that the use of old garlic extract can make immune cells more active.

  • Pure honey: In addition to its antimicrobial and anti-inflammatory properties, pure honey is helpful in reducing cough in children. Manuka honey is a variety of honey found in New Zealand that is also available in the United States, especially in boosting the immune system. Eat a spoonful of it to soothe your throat and possibly relieve a cough, or use it in chamomile tea.
  • Ginger: Ginger is useful in nausea. And like pure honey, ginger has antimicrobial and anti-inflammatory properties. For best benefits, choose fresh ginger. Cut it into slices and add to tea, broth, smoothies and juices, or sprinkle on fresh fruit.

٭ Bananas: Bananas are not only the best food that is easily digested, it is also the best food for the digestive system, but it is also one of the foods that the sick can eat comfortably even though their Appetite decreases.

Bananas also increase blood sugar and provide important nutrients, which also strengthens the immune system. These nutrients include vitamins C and B6, copper, and folate. Bananas are rich in potassium, an electrolyte that is lost in sweat. Peel a squash, grate it and add pure honey and ginger. Blend it in a mixer to make a smoothie. Freeze it and enjoy as an ice pop.

  • Lemons: A quarter cup of fresh lemon juice provides 30% of the daily target of vitamin C and a whole lemon juice provides about 50% of vitamin C. In addition to boosting the immune system, these nutrients, which also act as antioxidants, are essential for DNA repair and serotonin reproduction. As a result, it improves mood and improves sleep. Use fresh lemon juice mixed with cold or hot water or add to hot coffee.
  • Pomegranate juice: Pure pomegranate juice is also helpful in increasing immunity due to its antimicrobial and anti-inflammatory properties. The flavonoids found in pomegranate juice also contain antioxidants that help fight viruses and reduce colds by up to 40%. Drink pomegranate juice, add to water or chamomile tea, mix in smoothies, freeze in BPA-free molds, or make papules by filing a banana and mixing it with ginger.
  • Green vegetables: Green vegetables provide anti-inflammatory antioxidants as well as important nutrients that help the immune system to work, including vitamins A and C and folate. They also provide bioactive compounds that provide chemical signals that improve immunity in the gut, which is home to 70 to 80 percent of immune cells. Use vegetables fried in olive oil with garlic, turmeric and pepper, or add them to soups. You can also make smoothies by blending leafy vegetables such as kale or spinach.

In addition, the maximum use of water is also very important to make up for the lack of water caused by sweating and fluids. In addition, when you are sick, be sure to avoid foods that increase inflammation or weaken your immune system.

I urge you to refrain from using refined sugar, processed foods (especially those that contain unnatural ingredients), traditional dairy products, meat, coffee and alcohol. Get enough sleep and rest. Take plenty of time to recover and don’t worry about it at all. Not only can contacting others while you are sick affect them, but you can also suffer from the length of the illness.

Naeem Ur Rehman

Pakistan's youngest blogger and the CEO of He is currently the student of BS Environmental Sciences at University of the Punjab, Lahore. He is also working as a senior advisor to, Mukaalma, and Pylon TV.

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