Eat wonderful foods to keep your immune system safe at cold season

The immune system is the body’s natural defense against foreign invaders such as bacteria, toxins, viruses, and other things that can make us sick.

Iran PressIran News: It is a complex and intricate system of cells and organs that works around the clock to keep us healthy. While there is no one way to guarantee a strong immune system, eating a variety of nutrient-dense foods is one key way to build up your body’s natural defenses.

Here are five potent foods to help benefit your immune system and stay strong this winter:


The vitamin E found in nuts like pistachios, almonds, and walnuts is needed by the immune system to fight off invading bacteria, so nuts are great for preventing colds. Try adding nuts to salads, homemade bread, oatmeal, or enjoy a handful as a snack. The healthy fats in nuts help the body absorb vitamin E.


We know that seafood is an important source of protein and anti-inflammatory omega-3 fatty acids. It also provides selenium, which has been shown to improve immune function by increasing white blood cells. People with low selenium levels may be at increased risk of getting more severe flu symptoms. 


Yogurt and other cultured milk products like kefir contain immune-boosting beneficial bacteria, known as probiotics, that help balance the intestinal flora. Because the digestive tract is one of the first lines of defense of the immune system, probiotics can help keep you healthy. Be sure to look for products that contain live and active cultures.


Research shows that cruciferous vegetables like cauliflower, broccoli, and Brussels sprouts impact immune cells important for a healthy digestive tract. Their low-calorie content (less than 30 calories per cup) make leafy vegetables like cauliflower an excellent food to rely on for vitamin C, minerals, antioxidants, and fiber. Surprisingly, the best way to preserve cauliflower’s nutrients when cooking is to microwave or lightly stir-fry it.


Grapefruits get their pinkish-red color from bioflavonoids, immune-boosting phytonutrients. Plus, the vitamin C in grapefruit can help the body reduce the severity of cold symptoms.

Half a grapefruit provides one fruit serving, which meets more than 75 percent of your daily needs for vitamin C. Choose pink and red-colored grapefruits to reap the greatest nutritional benefit.


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