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When the air is crisp and days grow shorter, the focus turns indoors. This is the time to make a steaming hot soup or a hearty stew that is chock full of nutrients. These colorful and warmly-spiced comfort foods could help build the immune system, creating a strong defense against the cold and flu season.
Cooler weather, dry conditions indoors, and close contact during the holiday season can make it easier to pick up seasonal bugs, according to Healthline. Adapting your diet with nutrient-rich ingredients may support your natural defenses. Choose foods that are packed with goodness so you can enjoy the upcoming festivities.
When temperatures plunge, people may crave comforting sugary treats. Instead, enjoy nutrient-dense dishes that give your immune system a bit more TLC. Here are five delicious and nourishing foods to enjoy this winter.
Leafy Greens Are Winter’s Powerhouse Produce
While salads may seem like a summer staple, leafy greens truly shine in cooler months. Kale, Swiss chard, and spinach are bursting with vitamins A, C, and K. They also contain fiber, antioxidants, and vitamin B. Parsley is a good choice to boost calcium and iron. These nutrients, especially vitamin C, play an important role in strengthening your immune system.
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Comforting Root Vegetables
When the temperature drops, root vegetables are very satisfying to eat. And as they are in season this time of year, now is the ideal great time to incorporate them into your diet, suggested Real Simple.
When making chilis, soups, and stews, add sweet potatoes, parsnips, and butternut squash. These are all high in vitamins C, E, A, and K. To make the soup even heartier and full of fiber, add beans. Few things feel as grounding as a tray of roasted root vegetables on a chilly evening. Rutabagas, beets, and parsnips are great choices and taste even sweeter after being roasted.
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Use Flavorful Spices
When it comes to staying well through winter, ginger, turmeric, and garlic are a flavorful first line of defense. These three foods have natural anti-inflammatory properties that offer support for your immune system.
Grate a piece of fresh ginger into your tea. Turmeric and garlic taste great in soups and stews. The aroma alone is enough to make your kitchen feel like a cozy retreat!
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Berries and Fruits Offer a Sweet Boost
Citrus fruits like oranges, grapefruits, lemons, limes, and tangerines come into season just as winter begins, offering a natural burst of vitamin C. This vitamin is essential for immune health, according to Healthline. Peel a sweet orange or tangy grapefruit and enjoy it for breakfast.
Berries are another nutrient-rich choice. Strawberries, blackberries, raspberries, and blueberries contain vitamins C and K1, as well as antioxidants and fiber. Each morning, blend them into a smoothie or add them to a bowl of steel-cut oats.
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Indulge in Dark Chocolate
A little dark chocolate can actually be part of a healthy winter diet, stressed a blog on Altius. Cocoa, the main ingredient in dark chocolate, is filled with antioxidants. Choose chocolate with at least 70 percent cocoa as it has the antioxidant boost and contains less sugar than regular milk chocolate. Savor a few squares as an afternoon treat or melt it into a hot, soothing drink. A touch of sweetness at the end of the day can be comforting for your mood and healing for your body!
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