In my career as a family physician, I have noticed a significant increase in the number of patients with colds every autumn and winter. Especially on days when the temperature drops suddenly, not only the elderly and children, but also adults who are usually in good health. This is not surprising, as the cold weather combined with indoor gatherings greatly increases the chances of the virus spreading. I remember this time last year, there was a patient, Anna, who was a busy middle school teacher. When she came to my clinic, she was struggling with frequent colds affecting her teaching and personal life. She told me that despite dressing warmly and trying to avoid contact with people with colds, she still gets sick every two months. After a series of inquiries and examinations, I found that the problem was not entirely with personal hygiene or protective measures, but with the need for her immune system to be strengthened.
Vitamin C-rich ingredients: a natural choice for boosting immunity in autumn and winter
In autumn and winter, as the temperature drops, our immune system faces more challenges. This is the time when respiratory illnesses such as colds and flu are at their highest. Luckily, nature has provided us with an abundance of ingredients to help boost our immunity, especially those rich in vitamin C. 1. Citrus fruits: Nature's treasure trove of vitamin CCitrus fruits, such as oranges and grapefruits, are well-known sources of vitamin C. One to two oranges a day is enough to meet the recommended daily intake for adults. Vitamin C not only strengthens the immune system, but also has antioxidant effects that help the body fight off viruses. In addition to vitamin C, grapefruit is also rich in fiber and antioxidants, which can further enhance its health function. 2. Red peppers: Higher vitamin C content than citrus Although many people prefer citrus fruits when looking for vitamin C, red peppers are actually much higher in vitamin C. 100 grams of red pepper contains about 190 mg of vitamin C, which is almost three times the amount of oranges of the same weight. Red peppers can not only be eaten raw as a salad, but they can also be cooked in a variety of dishes, adding flavor and providing nutrients.
Zinc-rich foods: an important ally for immunity in autumn and winter
In autumn and winter, boosting immunity becomes the key to avoiding colds and other illnesses. Zinc is a mineral that is essential for the immune system and helps the body fight off viruses and bacteria. Today, I'm going to share some zinc-rich foods that are not only delicious but also help you stay healthy during the cold season. 1. Oysters: Source of Super Zinc: Oysters are not only coveted by seafood lovers, they are also a super source of zinc. Oysters contain about 78 mg of zinc per 100 grams, which is almost seven times the recommended daily intake for adults. The zinc in oysters is easily absorbed and is extremely beneficial for boosting immunity. Try raw oysters as an appetizer or add lemon juice and a dash of chili sauce to enjoy this healthy and delicious seafood. 2. Peas: A convenient supply of zinc If you're not a seafood lover, peas are another excellent source of zinc. There is about 1.2 mg of zinc per 100 grams of cooked peas. Peas are a versatile ingredient that can be added to almost any dish, such as soups, stir-fries, or salads. In addition, peas are also rich in fiber and protein, which is a good helper for boosting immunity.
3. Zinc intake in your daily diet: In addition to oysters and peas, there are many other foods that are rich in zinc, such as lean beef, lamb, chicken breast, and nuts. To ensure adequate zinc intake, it is advisable to diversify food choices into your daily diet. For example, a meal can include a serving of lean beef, with some peas and whole grains, which will not only meet the daily zinc needs, but also make the table more colorful. Anti-inflammatory foods: In addition to the discomfort of cold weather in autumn and winter, autumn and winter often bring a range of health problems, especially colds and inflammation-related symptoms. To effectively enhance immunity and anti-inflammatory ability, the choices in your daily diet are particularly important. Here, I will share several foods with significant anti-inflammatory effects that are not only delicious but also easy to incorporate into our daily diet. Ginger: A Natural Anti-Inflammatory Fighter: Ginger is not only a condiment, but also a powerful anti-inflammatory food. It contains a compound called gingerol, which is able to help reduce inflammation in the body. Gingerols work by inhibiting biochemical pathways for the production of pro-inflammatory substances. You can add freshly sliced ginger to your morning hot tea, or add some minced ginger to your stir-fry to add flavor to your dishes while helping your body fight off the discomfort of cold weather.
Honey: A sweet anti-inflammatory source: Honey, a natural dessert that is not only pleasant on the palate, but also has good anti-inflammatory and antibacterial effects. The antioxidants in honey are able to reduce inflammation and promote body repair. When you feel an irritated throat or have a cold at first, a glass of warm water with a spoonful of honey and lemon can effectively soothe a sore throat and fight inflammation. Practical advice: Incorporate these foods into your daily diet: Incorporating these foods into your daily diet is a simple and effective way to improve your body's ability to fight inflammation. For example, you can add a small piece of ginger to your daily breakfast in your porridge or in making a breakfast drink. For dinner, add some ginger slices to your meat or veggies to add flavor to your food and help reduce inflammation. For honey, in addition to being used as a natural sweetener, a glass of warm milk with honey can be drunk at night before bed to help relieve stress and inflammation and promote rest and recovery at night.