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Immunity is key for overall well-being, especially during winters when seasonal illnesses are common. Women's immunity during winter is influenced by a combination of physiological, hormonal, lifestyle, and environmental factors. Adequate nutrition is crucial for them because deficiencies in nutrients such as vitamin C, vitamin D, zinc, and iron can compromise their immune function. Besides nutrients, micro-nutrients also become important for consumption, especially for women living in inconsistent climates.
Vitamin B6, found in chicken, salmon, tuna, bananas, green vegetables and potatoes is a micro-nutrient that boosts immunity during winter. Vitamin C and E are two essential micro-nutrients which are found in many common foods and are crucial for wellness. Women who have a balanced diet featuring green leafy veggies, fish, legumes, fruits, nuts and seeds are more likely to be healthier during winter since they are more immune to seasonal illnesses. Here are some foods which you should consider if you want to boost your immunity this season:
Citrus Fruits
If you already consume oranges or lemons as part of your diet, that’s great news! Citrus fruits are renowned for their high vitamin C content, and they’re a powerful antioxidant crucial for immune health. Vitamin C stimulates the production of white blood cells. It also enhances the body's defence against infections and helps maintain the integrity of the skin and mucous membranes, which is particularly useful during winter because dry winter air often irritates mucous membranes.
Beyond vitamin C, citrus fruits also provide fibre, promoting overall digestive health. Some studies have also shown that women who consume higher amounts of vitamin C have a lower risk of breast cancer.
Most citrus fruits are versatile, be it oranges or grapefruit; they can be consumed whole, they can be consumed as juices and they can be used in cooking and baking. It’s best to include at least one citrus fruit in your winter morning routine to boost your overall immunity especially if you live in a dry climate.
Berries
The reason berries remain popular all year is because they help prevent inflammation. Strawberries, blueberries, and raspberries are rich in antioxidants, particularly flavonoids and polyphenols which have anti-inflammatory properties, helping to combat oxidative stress and inflammation.
Additionally, berries contain vitamins, minerals, and fibre, making them a nutritious and versatile addition to various dishes. If you struggle to include berries in your diet, just add them to your bowl of granola or cereal; they can also be used for snacking in between meals and added to your pies and cakes.
Garlic
It’s easy to include garlic in winter meals, especially if it’s pasta, a broth or something savoury. Garlic is bracing and it contains allicin, a compound with potent antimicrobial and immune-enhancing properties. Allicin has been shown to help the body fight infections and reduce the severity of colds and flu. Incorporating fresh garlic into meals not only adds flavour but also provides health benefits for the immune system. So instead of using a flavoured or packaged version of garlic for cooking, try to chop some fresh garlic for your kitchen use.
Ginger
Ginger is well-known for its anti-inflammatory and antioxidant effects. It has been used traditionally to alleviate symptoms of respiratory infections and support immune function. Ginger can be incorporated into teas, soups, and various dishes, providing a warming and flavorful boost to the immune system
Yoghurt
Yoghurt is a rich source of probiotics, which are beneficial bacteria that support a healthy gut microbiome. A balanced gut microbiome is linked to enhanced immune function. Probiotics in yoghurt contribute to the diversity of gut bacteria, promoting a robust immune response. Choose plain, unsweetened yoghurt with live and active cultures for maximum benefits.
Turmeric
Curcumin, the active compound in turmeric, is well-known for its anti-inflammatory, antioxidant, and immune-modulating properties. It may help regulate the immune system and reduce inflammation. Turmeric can be added to curries, soups, and beverages like golden milk for both its health benefits and vibrant colour. It’s also particularly helpful to women who are dealing with thyroid and menopause or perimenopause because turmeric aids the balance of the menstrual cycle in women.
Nuts and Seeds
Almonds, walnuts, flaxseeds, and chia seeds are nutritional powerhouses. Rich in healthy fats, vitamins, and minerals, these nuts and seeds provide essential nutrients for overall health. Omega-3 fatty acids, present in walnuts and flaxseeds, contribute to anti-inflammatory effects, supporting immune function.
Leafy Greens
Kale, spinach, and Swiss chard are leafy greens packed with vitamins A and C, as well as other antioxidants and minerals. These nutrients are crucial for immune function and overall well-being. Incorporating a variety of leafy greens into salads, smoothies, or cooked dishes ensures a nutrient-dense diet.
