Foods to eat during fall and winter

Dietitian Kayla Farrell from FRESH Communications recently shared with Newsweek about foods to eat and avoid to help your immune system function well throughout the fall and winter.

Healthy food

Salmon

This fatty fish is rich in protein and omega-3 fatty acids, which help reduce inflammation. Farrell said she likes salmon from Chile because of its high omega-3 content and low mercury content.

Greek yogurt

Unsweetened Greek yogurt, served with fresh fruit and nut butter, contains probiotics that support a healthy gut microbiome, thereby improving mental health, cognition, digestion, reducing inflammation and strengthening the immune system. immunity.

Citrus fruits

Oranges, lemons and grapefruit are rich in vitamin C and antioxidants, which support immune function. You should eat the whole fruit instead of drinking juice to take advantage of the fiber.

Turmeric

Turmeric contains curcumin, a powerful anti-inflammatory compound that helps the body fight infections. Combined with black pepper helps increase the body’s ability to absorb curcumin.

Protein source

Protein deficiency can weaken the immune system. Many protein sources such as beef, seafood and eggs are also high in zinc, an essential micronutrient that plays an important role in maintaining immune function.

Fresh garlic

Fresh garlic is known to support the immune system, helping the body maintain optimal immune function and fight viruses and infections.

Fresh ginger

Ginger has anti-inflammatory and antioxidant properties, which help improve the body’s overall immune response. Ginger has also been shown to be effective in treating nausea or upset stomach.

Green tea

This beverage is rich in powerful antioxidants, called catechins, which protect cells from damage and support immune function. Green tea also contains L-theanine, an amino acid, which may improve immune function.

Broccoli

Broccoli is rich in vitamins C and K. Steaming broccoli increases its health benefits.

Bell pepper

Bell peppers are high in vitamins A and C, along with antioxidant properties, which help support the immune system.

Foods that should be avoided

Fried and processed foods

Fried and processed foods are often high in unhealthy fats, salt and preservatives, which contribute to inflammation and suppress immune function. They often contain compounds called advanced glycation products (AGEs) that form during high-temperature cooking, which can negatively affect the gut microbiome.

Alcohol

Alcohol can cause dehydration and inflammation, disrupt sleep, and alter the gut microbiome, all of which can suppress immune function.

Caffeine

Too much caffeine can also cause dehydration, sleep disturbances, increase stress levels and potentially impair white blood cell production, which is essential for the body’s overall immune response.