Especialy in winter, people everywhere are coughing and sneezing: flu and colds are on the rise a
gain. However, there are several things we can do to stay fit through the cold season and avoid i
nfections. Nutrition plays a key role here because our immune system needs lots of vitamins and
other nutrients. We have compiled here what you should look for in your winter diet.
FRUITS AND VEGETABLES: THE PUREST NUTRIENT BOMBS
In winter, many of us love sweet foods. This has to do with the fact that we associate warmth an
d security with hearty and sweet foods and unconsciously try to compensate for the cold, uncomn
fortable weather outside. While some of us Play live casino, listen to music to overcome stress, ot
hers enjoy sweets and cakes. However, our bodies have to fight off all kinds of viruses and other
pathogens in winter. For our organism to be able to do this, t needs high-quality nutrients. Fruits
and vegetables are the best nutrient bombs.
It is well known that vitamin C (ascorbic acid) plays an important role in Our immune system. But
vitamin C does much more than is generally known. It is involved in the formation of connective ti
sSue and we can only produce certain hormones and messenger substances if our body has eno
ugh vitamin C available. These are the best foods that contain vitamin C
1. Acerola cherries (can be bought in powder form).
3. sea buckthorn (for example as juice)
5. Citrus fruts (oranges, lemons, etc.)
If we have a vitamin C deficiency, it first becomes noticeable in fatigue and exhaustion, and event
ually, gums bleed and teeth fall out. We also need vitaminC for regeneration and to remain efficie
In addition to vitamin C, our immune system also needs vitamins A, B6, B12, D, and E. In addition,_
iron, coppe, magnesium, zinc, selenium, calcium, and secondary plant compounds provide valua
ble services. And where can you find these vitamins and trace elements? Thats right, in fruits and
vegetables. Here are the top 10 healthiest fruits, vegetables, nuts, and seeds that contain them:
Cabbage (especially kale)
10. Pumpkin seeds
Spices are mainly known to us to give dishes the right zing. But spices can do much more: In nat
uropathy, we have long known about the healing effects of many plants that we add to food as f
avor carriers. ScientifiC research is showing more and more that this is completely justified! Spice
sare also an integral part of naturopathy in other cutures. One example is turmeric, which is fou
nd in many Indian dishes and plays an important role in Ayurveda.
1. Turmeric: turmeric strengthens the immune system, renders free radicals (aggressive oxy
gen compounds) harmless, and supports cell regenerat ion. It can also lower cholesterol
evels in the long run and minimize the risk of agerelated diseases like Alzheimer’s.
2. Cinnamon: cinnamon is also an excellent scavenger of free radicals. In addition, cinnamo
n has a positive effect on cardiovascular disea ses and diabetes. And in the cold season, c
innamon tastes simply delicious!
3. Ginge: Ginger has antibacterial properties and supports the immune system. Ginger teai
s therefore ideal for flu and colds.
4. Oregano: some naturopaths refer to oregano as a natural antibiotic. Oregano helps the b
ody fight bacter ia and iruses.
In conclusion, we have one more tip for you! of course, we like to snack on sweets in winter, but i
fwe do, it should be dark chocolate with as large a proportion of real cocoa as possible. Cocoa n
ot only tastes delicious but also contains many valuable minerals such as zing, magnesium, asw
ell as vitamin E. Those who like to make their cup of cocoa should use high-qualíty coc0a powder
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