​Diet to avoid colds and flu

A balanced diet, rich in fruits and vegetables, can provide the necessary nutrients to fight colds or flu and other diseases.

Maintaining a healthy lifestyle is one of the most recommended ways to keep your immune system strong and healthy, so it is recommended not to smoke, play sport, sleep about 8 hours a day or avoid stress phases. These tips should be applied regularly and not only when you feel bad or you are weaker.

In addition to these guidelines, it is essential to follow a balanced and complete diet, the nutrients we eat strengthen our immune system. Today in our blog we explain which foods can help your defenses in this cold, rainy and cold season.

Why does a balanced diet help strengthen your defenses?

Our immune system needs some nutrients, such as vitamin C or D, omega-3 fatty acids or the minerals zinc and selenium. Adding foods rich in these nutrients will not only help us strengthen our defenses, but it will also allow us to prevent colds, flu and other infections.

In addition, diet is important because much of the immune system depends on the digestive system. Thus, eating in a healthy and balanced way, with fiber, vitamins, minerals and probiotics will help you strengthen your defenses.
Let's go through a list of foods that should be in your fridge or pantry!

7 foods to strengthen your defenses

Garlic

Garlic is one of the superfoods with antiviral and antibacterial properties, as long as it is consumed raw, mainly because of its allicin content. Besides flu and colds, it also helps fight other types of infections.

Ginger

Ginger is an ingredient that you can easily include in your diet, either in soups, creams or sauces. It has a spicy taste and helps keep the internal heat away, making it an effective food for this winter season.

Rice

Rice contains vitamin B, which helps maintain mucous membranes in normal condition. Vitamin B participates in cellular metabolism that fights possible infections.

Kale

Kale is one of the most nutritious foods. It stands out because it contains a great antioxidant power, calcium, vitamin C and minerals such as magnesium. We can consume it as a smoothie, along with other vegetables and fruits or raw in a salad.

Kefir

Kefir is a dairy product similar to yogurt but fermented, it contains lactic acid bacteria (lactobacillus) that maintain the intestinal bacterial flora balance and that help prevent and reduce the symptoms of a cold.

Berries

Red fruits are an ally against the flu and colds. Thanks to their richness in vitamin C, antioxidants and fiber, they strengthen our defenses. Although a high amount should be consumed, there are multiple ways to include them in your diet: strawberry smoothies, yogurt with blueberries or a red fruit salad for dessert.

Citrus

Citrus fruits such as orange, tangerine, kiwi, lemon, lime... are a rich source of vitamin C, an essential nutrient in the development of the immune system and in order to ward off colds and flu. You can include these fruits in your day by day or making an infusion combining lemon and ginger.

There are many other ingredients that you can include in your diet to avoid colds and flu such as green leafy vegetables, carrots, turmeric or sauerkraut ... Now it's your turn to make multiple combinations and enjoy a cold-free winter!