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What foods boost immunity to prevent colds?

by archyde

With the advent of autumn and winter, the chances of catching colds and flu increase due to changing temperatures and fluctuating weather. In light of the Corona pandemic, we must work well to strengthen our immune system.

Nutrition plays a major role in boosting the immune system and preventing diseases and viruses, and while some foods strengthen as an antioxidant, other foods may affect the weakening and immunity of the body.

How do we strengthen our immunity? And what foods should you focus on?

Dietitian Hawra Shaibani recommends these foods to eat and focus on in this season.

Foods Rich in Vitamin C or C:

An effective weapon against the common cold, Vitamin C is essential for promoting good immune function and works by helping white blood cells fight infection. To get it, you should focus on citrus fruits such as lemon, kiwi, pineapple, strawberry, papaya, guava and vegetables such as peppers, broccoli, cauliflower and parsley.


Zinc strengthens the immune system and supports the building of white blood cells. Research has shown that the presence of zinc in sufficient quantities reduces the period of suffering from colds by 40 percent.

Among the foods rich in zinc are seafood, meat, chicken, cereals, oats, pumpkin seeds, sesame and nuts such as almonds, walnuts, cashews and hazelnuts, as it is found in dark chocolate, milk, yogurt and eggs.

Omega 3:

A recent American study revealed that omega-3 enhances the activity of a type of white blood cell that makes up the body’s immune system.

Therefore, you should eat foods rich in omega-3s such as fish, salmon, tuna and sardines. Other sources rich in omega-3s include flaxseeds, chia seeds, sunflowers, sesame, walnuts and spinach.

Some herbs and spices:

Like garlic, which contains compounds that increase the number of white blood cells in the body, which kills bacteria and viruses, so you can increase the amount of garlic in your food to increase your immunity.


It has the ability to enhance immunity, and activates white blood cells in the body.


Rich in immune-boosting antioxidants, it fights infections and prevents infection.


Anti-inflammatory that affects the body. as such It prevents viruses from attaching to the upper respiratory tract, by stimulating the cells of the system to secrete a protein that works against viruses.

The immune system, like any fighting force, likes to strengthen it with combat weapons through a healthy diet that contains all the nutrients the body needs, taking adequate amounts of water and exercising regularly.

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