The drop in weather temperature during the winter season increases the need for our bodies to adapt to the change taking place, so that they can maintain the efficiency of their immune functions. If our bodies are not fully prepared for the cold weather, this will make us more vulnerable to colds, coughs, and influenza.
Causes of a weak immune system in winter
Dr. Muhammad Rahal, a public health doctor, said in an interview with Sky News Arabia that many scientific studies have proven that influenza and similar viruses tend to spread among individuals in the winter. There are several reasons why cold weather weakens the functions of the immune system. In the human body, during winter, due to lack of exposure to the sun, the levels of vitamin D in the body decrease, which is the vitamin that is linked to increased autoimmunity, and the blood vessels also become narrower due to inhaling cold and dry air, which prevents white blood cells from reaching the membrane. mucus, and thus the body's ability to fight germs decreases.
According to Rahal, a study conducted by Massachusetts General Hospital, the main teaching hospital of Harvard Medical School, showed that winter temperatures weaken the immunity of the nose and make us more vulnerable to infection with viruses, as the nasal cells located in the front of the nose move quickly to surround bacteria and attack them. Before they begin to cause a major infection in the body, their abilities decline in cold weather, which allows rhinoviruses to invade the body and multiply. He points out that no one is completely immune to cold or influenza germs, but there are some individuals whose bodies are better able to Immunization against it is supported by the immune system, which works harder in the winter months than it does in the summer months.
The importance of boosting immunity
Rahal stressed that the human body is in dire need of strengthening its immunity during the winter, by eating foods that strengthen its ability to confront seasonal changes. For example, getting enough vitamin C may help strengthen our nasal defenses, and this The vitamin is essential in supporting immunity in every part of the body, while obtaining vitamin D through food or nutritional supplements is very important to strengthen immune cells in the human body.
Scientific recommendations for the role of food in fortifying the body
For her part, nutritionist Hadeel Bou Saeed said, in an interview with Sky News Arabia, that scientific recommendations have proven the role that food plays in helping the human body to fortify itself against diseases and viruses, especially in the winter, when our immune systems need strength. Sufficient to resist spreading viruses, or at least to mitigate their severity and damage, noting that plant foods that contain an important percentage of antioxidants, such as phenolic compounds and polyphenols, or plant nutrients, such as red onions, apples, buckwheat, green tea, cabbage, and broccoli. Pistachios, all of which help reduce inflammation, and play a wonderful role as antibacterial, antiviral, and antimicrobial.
Foods that boost immunity
According to Boussaid, the publisher of the “Shift Your Diet” page, familiar foods that help the immune system fight cold and flu, and help improve general health, are:
- Citrus fruits, such as oranges and lemons, are full of vitamin C and vitamin D, in addition to grapefruit, which boosts immunity.
- Nuts and seeds, such as almonds, walnuts, and flaxseeds, which are excellent sources of healthy fats and help maintain body temperature.
- Salmon fish contains a high percentage of omega-3 acids, which can reduce inflammation, in addition to containing high levels of vitamin D.
- Pumpkin is a food rich in vitamins A and C, and fiber that can help keep the body warm and healthy.
- Spices and warm spices such as saffron, cinnamon, ginger and turmeric, which have anti-inflammatory properties.
- Sweet potatoes, which are rich in vitamin A and carbohydrates that provide the body with energy.
- Garlic is rich in sulfur compounds, which strengthen the body’s immunity and makes eating it a useful option for preventing infection. In addition, it contains vitamin B, which is important for nerve health, and vitamin C, which works to strengthen immunity.
- Turkey meat is one of the best foods in the winter, as it is rich in protein and amino acids.
- Root vegetables, including beets and turnips, which are rich in vitamin A, vitamin C, and vitamin B6.
- Pomegranate and dried berries, both of which are rich in antioxidants.
- Honey helps protect the body from winter infections, because it contains many anti-inflammatory substances.
- Cocoa, rich in magnesium and antioxidants (sharba).
- Soups, including chicken soup, vegetable soup, or lentil soup, as they give warmth to the body and are also rich in protein.
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