The seasons are spring (March, April, May), summer (June, July, August), autumn (September, October, November), and winter (December, January, February). Winter becomes harsh for people with weak immune systems. So, the right type and healthy foods are necessary for them. In this season, the young ones look happy and lively, but the old and children need more care; otherwise, the winter season can hit them hard, and they may face several problems.

Care is better than a cure. Therefore, if we make our habits better and eat better foods, there may be no need to go to the doctor for the treatment of common seasonal diseases. Our health is in our hands. For instance, you have to save yourself from bacteria in the office or school and avoid cold water. There are a lot of such kinds of care and habits with the help of which we can avoid flu and other diseases during the winter season. Here are some tips to make the winter season pleasant.

Foods Full of Iron

Which fruit is best for winter? Here are winter fruits that should be a part of your daily diet in winter: apples, grapes (available throughout the year but beneficial as a winter fruit because they are rich in antioxidants), kiwi, oranges, and strawberries.

It is essential to eat foods full of iron in the winter season to keep the required level of iron in the body. Foods like pulses, red meat, vegetables, seeds, chickpeas, and dry fruits are full of iron.

Foods increase the Quantity of Vitamin D

Fish is counted among the best foods for Vitamin D. What species is a fish? A fish is any of approximately 34,000 species of vertebrate animals. The term fish is applied to a variety of vertebrates of several evolutionary lines. It describes a life-form rather than a taxonomic group.

According to experts, people who take less Vitamin D than the required quantity have less healthy bones, an increased in heart disease, and a weak immune system. Research also stresses that the quantity of Vitamin D in children should be checked regularly.

Everyone knows that Vitamin D can be obtained from the sun. However, egg yolk, mushrooms, tuna fish, and cow liver are the best sources of Vitamin D. Vitamin D supplements can also be taken as per the doctor’s advice.

Fresh Leaves Vegetables

What are the 10 best vegetables to eat? Some of the most nutrient-dense vegetables include spinach, carrots, broccoli, garlic, Brussels sprouts, kale, green peas, and Swiss chard.

Green leaf vegetables are full of vitamins that guarantee balanced diet foods and also support a healthy immune system. A chemical signal goes to the body by eating green vegetables, as per research on mice, which increases special cell surface proteins essential for a working immune system. The healthy mice that were kept away from green vegetables were found to have a decrease of 70%–80% cell surface proteins.

Benefits of Physical Work

What are the 10 best exercises? Lunges, pushups, squats, standing overhead dumbbell presses, dumbbell rows, single-leg deadlifts, burpees, and side planks.

Daily exercise, like walking, keeps you fit and healthy. According to research, daily exercise reduces stress and inflammation in the body because it produces stress-reducing hormones. Exercise speeds up the fluency of white cells that fight against diseases, and one becomes safe from the flu and other diseases.

Have Sound Sleep

How to sleep better?

• Be consistent
• Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
• Remove electronic devices
• Avoid large meals, caffeine, and alcohol before bedtime
• Get some exercise

The required amount of sleep for the human body keeps us safe from many viruses. A report published in The American Journal of Medicine says young people who get 7–8 hours of sleep have more fighting power against viruses, and people who take less than 7 hours of sleep are 3% more vulnerable to virus attacks. Reasonable sleep produces a kind of protein called cytokines that help the immune system fight the infection.

Keep Calm & Relax

What are the benefits of yoga? Yoga improves strength, balance, and flexibility. It helps with back pain, arthritis symptoms, heart health, and sleep.

After years of research, doctors have concluded that everlasting mental tension or stress relates to physical diseases. According to the National Academy of Sciences, reducing stress has a better effect on health. One can reduce stress with the help of meditation and yoga. Punctuality, regular prayer, recitation, etc., also help in reducing stress.

Green Tea is Not a Common Tea

Green tea contains a catechin called epigallocatechin-3-gallate (EGCG), a natural antioxidant that helps prevent cell damage. These substances can reduce the formation of free radicals in the body.

For strong and good health, people have used green tea for centuries. Green tea contains flavonoids, which are a great source of high-level antioxidants essential for good health. According to a study by the Journal of the American College of Nutrition, blood pressure and heart disease are reduced by the use of green tea.

Usage of Fruits and Vegetables

Vegetables are extremely essential foods for our good health. We can get Vitamin C and a wide range of other vitamins. Likewise, fruits are also tasty and beneficial for our strong immune system and good health. A treasure of Vitamin C lies in both vegetables and fruits that immensely improve our immune system.

Use Honey

Honey is full of minerals and vitamins with immense qualities of antioxidants. This antioxidant quality of honey provides immunity power in our body against seasonal diseases, especially flu, cold, and fever in winter. If you are fond of tea, then use honey instead of sugar in the tea, which is best for your throat. Honey is also called the mother of all remedies.

FAQ

Q1. What foods help boost immunity in winter?
Iron-rich foods, leafy vegetables, fruits with Vitamin C, honey, and Vitamin D sources strengthen the immune system.

Q2. How can I stay healthy in the winter season?
Balanced diet foods, regular exercise, proper sleep, green tea, stress control, and good hygiene help maintain health.

Q3. Which fruits are best in winter?
Apples, oranges, kiwi, grapes, and strawberries are excellent winter fruits.

Q4. Does honey help with colds and the flu?
Yes, honey contains antioxidants and antibacterial properties that soothe the throat and support immunity.