9 Ways to Boost Your Immune System This Winter

Every season has its own joy with necessary changes in the environment which helps the nature’s cycle.Winter season is one of the most significant seasons with many nutritional challenges. To boost immune system, a well nutrition planning is required. With the following tips of nutrition and exercises, we can boost our immune system and can prevent ourselves from illness.

Winter fruits and vegetables

Winter  fruits and vegetables such as Grapes, Apples,broccoli, sprouts, carrots, cauliflower and potatoes contains healthy amount of antioxidants that boost the immune system and fights for various diseases cause by winter seasons.Fruits and vegetables can be a good snack or it can be consumed at any part of the meal.

A vegetable or chicken soup

Soup is an enjoyable meal with plenty of vegetable options with the combination of lentils, beans and meat as well. Soup strengthens the immune system. Chicken soup is also good for winters as it provides proteins to the body.

Consume water and other liquids

Water is very important for human beings as it hydrates the body. Liquids intake is very important in the form of tea, water, juice and black coffee which not only provide good antioxidants to the body and also keeps you warm.

Garlic intake is important

Garlic is rich in several important minerals which are important for our body. Garlic helps in fighting diseases. The most important thing with garlic is that it should not be cooked just after being chopped otherwise it will loose its beneficial properties. Garlic should always be chopped and rested for at least 10 to 15 minutes and then it should be cooked. Garlic is good for winter season and can be added to the diet.

Vitamin D food importance

Vitamin D is easily absorbed by the body from sun light so getting vitamin D is very easy. But in some countries like in New Zealand where people doesn’t get enough vitamin D from the Sunlight, the only thing which can provide Vitamin D is by foods like oily sea food and fishes such as salmon ,sardine and mackerel .These fishes have decent amount of Vitamin D. Other than these dairy products like yogurt and fortified milk is a good source of vitamin D.

Spend time with family while eating on table

Spend time with family while eating on dining table and eat at least half vegetables on a small plate. Avoid TV and other gadgets like smartphone and tablets while eating.

Prepare a casserole

Prepare a casserole on low flame which is very beneficial because themeat will not loose its nutritional values. Red meat has high amount of iron and zinc which is very good for the immune system. Casserole with legumes such as chickpeas, soy beans, kidneys beanswhich are rich in proteins, high fibre, low fat and low GI. A combination of meat, legumes and vegetables in casserole is a good way to boost immune system.

Moderate work out or exercise

What ever food you eat it should be digested properly so that the nutrients in the food can dissolve in our body. Always walk and exercise daily so that due to the movement of our muscles, nutrients go through our blood in every part of our body.

These were the few ways by which we can boost our immune system in the winter season and can stay healthy by following the right food for our body to fight against diseases.