Beat the winter blues with winter fruits that strengthen the immune system

ArabiaWeather - In the winter, the chance of contracting diseases such as colds, pneumonia, and influenza increases, and this is especially true for the elderly. Although these conditions can affect anyone, there are measures that can be taken to reduce the risk of contracting them. This includes:

• Exercise regularly
• And get enough rest
• Reducing stress level
• Focus on eating a healthy diet

These factors all play a crucial role in boosting our immune system and helping us maintain a healthy balance. As the weather changes in the winter, our diet must also change as it becomes necessary to include specific foods in the diet during this season, including fruits that contribute to It strengthens the immune system and provides protection against diseases.

Good food strengthens the immune system, giving us the ability to fight viruses and diseases effectively, and also helps us speed up the recovery process if we become ill. There are some nutrients that play a special role in strengthening immunity, and citrus fruits and winter fruits are among the most important of these elements.

Health benefits of citrus fruits

Citrus fruits, such as oranges, grapefruit, lemons, limes, and lemons , are rich in vitamin C. This vitamin contributes to enhancing the production of white blood cells, which play a major role in combating viruses and bacteria that invade the body. Although researchers do not believe that vitamin C can It completely prevents the development of colds, but it can reduce their severity and the length of the illness. Especially for the elderly , developing health complications resulting from an untreated cold or flu poses a serious threat to them, and without adequate care, these conditions can turn into infections. Pneumonia or bronchitis.

In addition to containing vitamin C, citrus fruits also have other important benefits for the health of the immune system, including:

• Rich in vitamins: Citrus fruits contain a variety of vitamins and minerals necessary to support healthy body functions. In addition to vitamin C , they also contain potassium, phosphorus, magnesium, and copper . These fruits contain anti-inflammatory and antioxidant properties that strengthen the immune system.
• Rich in fiber: Fiber plays an important role in the digestion process and regulates cholesterol levels, and contributes to weight loss. Citrus fruits are a rich source of fiber, as one cup of orange contains four grams of fiber.
• Prevents kidney stones: Citrus fruits can help reduce the risk of kidney stones , which form when mineral levels are high in the urine, and citrus fruits contribute to increasing citrate levels in the urine, which reduces the risk of kidney stones.
• Cancer prevention: Some research has linked regular consumption of citrus fruits to reducing the risk of some types of cancer, such as lung, stomach, breast, and pancreatic cancer, as citrus fruits contain flavonoids and other antioxidants that contribute to combating carcinogens and reducing the activity of genes associated with cancer.
• Support heart health: There is evidence that consuming citrus fruits can help reduce the risk of stroke and improve blood vessel health, thanks to their flavonoid content.

Simply put, citrus fruits are a healthy and delicious choice that can boost your immune system and protect your overall health.

The best types of winter fruits to boost immunity

In the winter, fruits rich in vitamin C that boost the immune system become more important than ever. However, there are many different types of winter fruits that offer various health benefits that support different body functions. According to the “Everyday Health” website, here are some of the best types of fruits. winter feeder:

Pears

Pears contain large amounts of fiber, which not only helps support healthy digestion, but also increases the number of immune cells in the body. Fiber also helps you feel full and reduces the risk of overeating.

Pineapple

Pineapple is rich in vitamin C and contains anti-inflammatory and antioxidant properties that support the digestive and nervous system. Pineapple also contains digestive enzymes that help absorb protein.

Cranberries

Cranberries contain many important nutrients and can help lower cholesterol levels and reduce the risk of coronary artery disease.

Persimmon

Persimmons are rich in vitamin A , which enhances immune function, protects against infectious diseases, and contributes to good vision and sound heart and kidney health.

Orange

Whole oranges contain rich amounts of vitamin C and fiber, and it is good to eat whole oranges instead of drinking orange juice, as the fiber is usually removed from orange juice, and it contains large amounts of sugar.

pomegranate

Pomegranates are full of vitamin K , which helps with blood clotting, helps make bones strong, and contributes to regulating calcium levels in the blood.

Kiwi

Kiwi contains a lot of fiber , vitamin C and vitamin K, and can be very beneficial for your health.

How do you include citrus and winter fruits in your daily diet?

If you do not include citrus and other winter fruits in your daily diet, you can follow some simple ways to increase their consumption, and the next time you prepare juice, you may consider adding a whole orange or pieces of frozen pineapple. Adding lemon slices to your drinking water can be a delicious way to maintain hydration and increase your vitamin C intake. You can also improve your meals by adding pieces of citrus to salad dressings, and on top of salads and seafood.

Additionally, you can try a winter citrus salad with a honey dressing that includes tangerines, pink grapefruit, and an orange . Here's the recipe:

Winter citrus salad with honey dressing

the components:

• 2 red oranges or tangerines
• 1 pink grapefruit
• 1 orange
• salt
• ½ small red onion or 1 leek, chopped
• 3 tablespoons virgin olive oil
• 1 tablespoon sherry vinegar
• ½ teaspoon honey
• Lemon or lime juice to taste
• ¼ teaspoon chopped fresh tarragon or a pinch dried

Preparation:

1. Peel the citrus, remove as much of the pulp, cut it into round pieces, remove any seeds, place the fruit on a serving plate, add a few pinches of salt, and garnish with chopped onions.
2. Then mix the olive oil, vinegar, honey, lemon juice and tarragon together well, taste and adjust the dressing as needed, then toss with the salad.

Also know:

7 tips to maintain your health in the winter

When does winter start? Why are there two dates for the start of winter?

Sources:

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