By Dietician Zeynep Kulakcı

Winter months often bring a weakened immune system, leaving adults and especially children more susceptible to illnesses.

Infections can dampen appetite, reducing nutrient intake. Prioritizing a balanced diet becomes crucial not only to reduce the risk of contracting the flu and common cold but to aid swift recovery from illnesses.

Enhanced Nutrition During Infections

Infections typically raise the body’s energy requirements, notably due to fever, which increases the basal metabolic rate by 10-12%. While higher energy intake is necessary, overeating can strain the respiratory system.

A diet rich in proteins, fibres, vitamins, and minerals is advised. Adequate hydration, around 2.5-3 litres per day, is vital to compensate for potential fluid loss. Specifically, in upper respiratory infections, supporting the immune system involves:

Vitamin C: A powerful antioxidant found in tomatoes, peppers, citrus fruits, and kiwis, enhances body defences.

Zinc and Selenium: Crucial minerals for immunity, present in seafood, nuts, onions, and garlic, exhibit high antioxidant properties, bolstering the body’s cell defences.

Omega-3 Fatty Acids: Essential for immunity, brain function, and cardiovascular health, abundantly found in fish, walnuts, and almonds.

Beta-Carotene: Abundant in yellow-orange plants like squash, carrots, and apricots, functions as a potent antioxidant.

Quercetin: Present in fruits and vegetables, like onions and grapes, known for its protective effect against diseases.

Prebiotic Foods: Essential for intestinal health, promoting good bacteria growth. Kefir, yogurt, and certain vegetable aid in enhancing gut bacteria.

Other Immunity-Boosting Nutrients and Herbs

Garlic: Rich in antioxidants, vitamins, and sulfur compounds, enhances immunity and exhibits antibacterial, antiviral, and antifungal properties when crushed or chewed.

Ginger: Known for respiratory benefits and digestive regulation, it’s versatile in soups, salads, and cooked dishes.

Turmeric (Curcumin): Anti-inflammatory properties aid in various chronic diseases.

Clove: Effective against infections and inflammation, particularly in cold and flu symptoms.

Echinacea: Offers protective and therapeutic benefits against respiratory infections, strengthening the immune system.

Ginseng: Known to increase resistance and regulate the immune system, it aids in blood pressure and sugar regulation.

Oolong, Rooibos, and White Tea: These teas possess antioxidant effects due to their phenolic components, contributing positively to overall health.

Prioritizing these nutrients can significantly boost immunity during the winter months, aiding in disease prevention and supporting faster recovery from illnesses.