The wet and humid weather in winter and spring makes respiratory diseases caused by viral and bacterial infections increase. Examples include colds and flu. The common cold is an upper respiratory infection caused by many different viruses.

There are many foods that should be added to the daily diet for good health, especially in the spring months when the weather changes.

1. Eat lots of brightly colored fruits and vegetables

Dark-colored vegetables like sweet potatoes, pumpkin, and beets are rich in beta-carotene that our bodies convert into vitamin A. The body needs vitamin A to keep the lining in our noses and lungs healthy. healthy to fight infection. Other foods to eat include orange and red fruits like citrus, mangoes, apricots, and pineapples.

2. Adding garlic to everyday dishes can prevent colds

Garlic contains potent oils that have anti-bacterial effects, so they can help protect against infections caused by bacteria and viruses. They also support good gut health by promoting the growth of healthy bacteria.

3. Eat foods rich in vitamin C

Vitamin C has long been considered the ideal remedy for preventing the common cold. Eating plenty of fruits and vegetables each day will provide us with enough vitamin C to support a healthy immune system. Foods rich in vitamin C include dark green leafy vegetables such as mustard greens and spinach, bell peppers, broccoli, peas, kiwi and citrus fruits, guava, and grapefruit.

4. Get enough vitamin D through sunlight and food

During the winter months, low sunlight intensity means we need to get vitamin D from our diets. There are only a few food sources of vitamin D, the best of which are oily fish like salmon, mackerel, eggs, and mushrooms. Regularly choosing these foods is a good way to replenish your vitamin D intake.

5. Eat oats and barley

Grains like oats and barley are rich in water-soluble fiber that helps keep us full. They have the effect of regulating the immune system, increasing the number and enhancing the function of immune cells that protect the body.

6. Probiotics keep your gut healthy

From numerous studies, it is known that good gut health is important for maintaining fitness and health. In fact, more than 60% of our immune defenses are located along the lining of the intestines, so keeping it in top condition forms the first line of defense against infection.

Probiotic-rich foods like yogurt, kefir, kombucha, kimchi, and pickles can help provide good bacteria in the gut. It is best to provide a moderate and regular amount to give your digestive system time to adapt and adjust.

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