Foods that help prevent colds in winter

Winter is the time when the body faces many health risks. The immune system plays an important protective role when the temperature drops and the environment is full of pathogens.

When the immune system is at its peak, the body needs proper nutrition to maintain stability. Rohini Patil, a nutritionist in India, shares that boosting immunity through diet is considered a simple and effective measure.

She said immune cells need adequate amounts of vitamin C, vitamin D, zinc, antioxidants, protein and good fats to function properly. These nutrients contribute to cell repair and help control inflammation in the body.

Research from Frontiers in Nutrition highlights the role of micronutrients in maintaining immune system strength.

Familiar foods are still a reliable choice to protect health during the cold season. Supplementing the right food groups helps the body stay ready for seasonal diseases and limit flu symptoms, according to the Hindustan Times .

Citrus fruits

Citrus fruits contain abundant vitamin C, which helps maintain the activity of immune cells, especially white blood cells.

Citrus fruits contain abundant vitamin C, which helps maintain immune cell activity.

Photo: AI

A steady supply of vitamin C helps the body respond quickly to common infections during the cold season.

Oranges, lemons and grapefruits are good choices for increasing vitamin C in your daily diet.

Vegetable

Green vegetables and tubers contain large amounts of antioxidants and vitamins that are essential for the body. Antioxidants help control chronic inflammation.

When inflammation is limited, the immune system functions more accurately and responds more effectively to pathogens.

Garlic and turmeric

Garlic and turmeric contain compounds with antibacterial and anti-inflammatory properties. These compounds help slow the growth of harmful bacteria and reduce irritation in the body.

The dual action of garlic and turmeric provides daily protection throughout the winter. This stability helps to enhance resistance to seasonal pathogens.

Fermented foods

Yogurt and fermented vegetables provide large amounts of probiotics. This is a group of beneficial bacteria important for the intestines.

The intestine is where many immune cells are concentrated, so a balanced intestinal environment helps the body respond more quickly and effectively to infection.

Adding fermented foods to your daily diet helps maintain a healthy microbiome and supports immunity from within.

Source: https://thanhnien.vn/thuc-pham-giup-ngan-ngua-cam-cum-vao-mua-dong-185251128230642904.htm