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With the arrival of the cold season, colds and flu are an annual problem. Changing weather can easily put us to bed, but there is a way to defend against these illnesses without using medication. Proper nutrition can strengthen our immune system and shorten the duration of illness. In this article we look at 10 foods that can help you recover faster, naturally.
1. Citrus fruits – a natural source of vitamin C
Citrus fruits, such as oranges, grapefruits, lemons and tangerines, are known for their high concentration of vitamin C. This vitamin is key for boosting the immune system, and therefore can help shorten the duration of a cold. Vitamin C also supports the production of white blood cells, which play a crucial role in fighting infections. Including citrus in your diet is an excellent natural solution for preventing colds and flu.
2. Ginger – a natural warrior against viruses
Ginger is known for its anti-inflammatory and antiviral properties. Sesquiterpenes contained in ginger act directly against rhinoviruses, which are the viruses that cause the common cold. Ginger also helps relieve sore throats and promotes circulation, which can alleviate cold symptoms. It’s great to add ginger to tea or soups, where its warming effect will comfort and soothe you.
3. Kefir – a probiotic for a strong immune system
Kefir is a fermented milk drink that contains healthy probiotic cultures. These probiotics have a beneficial effect on the gut microbiome, which is essential for the proper functioning of the immune system. Regular consumption of kefir supports digestion and strengthens immunity, helping you resist infections. Other suitable fermented foods include sauerkraut, kimchi or yogurts with live cultures.
4. Red wine – health-beneficial resveratrol
Red wine contains resveratrol, a natural antioxidant that has strong antiviral effects. This polyphenol helps block the spread of viruses in the body and improves overall vascular health. Moderate consumption of red wine can support heart and vascular health while also acting as a natural defense against colds. Of course, it’s important to drink wine in moderation – excessive alcohol consumption could have negative effects.
5. Foods rich in zinc – a powerful mineral for immunity
Zinc is a mineral that plays a crucial role in protecting against viruses and infections. Studies show that zinc can help reduce the severity of a cold if taken at the onset of symptoms. Foods rich in zinc include lamb, chickpeas, pumpkin seeds, sunflower seeds and nuts. Zinc is also important for the proper functioning of the immune system and overall body recovery.
6. Meat or bone broth – support for the body during illness
Meat broth or bone broth is an excellent source of nutrients, collagen and amino acids. This broth is great for soothing an irritated digestive tract while strengthening the immune system. It is also an excellent means of hydrating the body during illness, which helps maintain proper organ function and recovery. Drink warm broth to give you energy and the minerals you need.
7. Garlic and onions – natural antibiotics
Garlic and onions are not only great for seasoning dishes, but they also have strong antibacterial and antiviral properties. Garlic contains allicin, a compound that helps fight bacteria and viruses in the body. Onions have a similar effect and additionally support the production of mucous membranes that protect against pathogen entry into the body. Add them to soups, sauces, or make garlic tea for a strong antiviral effect.
8. Honey – a natural remedy for infections
Honey is known for its antimicrobial activity and antioxidant effects. It helps reduce coughing and sore throat, and also has the ability to suppress the growth of bacteria and viruses. Honey is great to add to tea or you can take it on its own to relieve cold symptoms. Keep in mind that honey should always be of good quality and natural.
9. Seafood – selenium for a strong immune system
Seafood, such as shrimp, mussels and fish, is great for strengthening the immune system due to its high selenium content. This mineral is essential for the proper function of immune cells and helps eliminate the influenza virus. If you’re not a fan of seafood, nuts can be an alternative, as they also contain selenium and other beneficial nutrients.
10. Fish – rich in vitamin D
Fish, especially fatty types like salmon, mackerel or sardines, are an excellent source of vitamin D. This vitamin is key for the proper functioning of the immune system and is particularly important during the winter months when there is less sunlight. Vitamin D supports the body’s defenses and helps fight infections.
Conclusion: How to get rid of colds and flu naturally
Prevention and treatment of colds and flu do not always have to mean taking medication. A proper diet can support the immune system and shorten the duration of illness. Citrus fruits, ginger, kefir, red wine, zinc-rich foods, garlic and onions, honey, seafood and fish are excellent choices that can help you overcome flu and colds naturally. But don’t forget adequate rest, hydration and a healthy lifestyle, which are key to maintaining a strong immune system.
