WeLoveBlog #30: Winter Health Diet: Staying Healthy and Boosting Immunity

WeLoveBlog #30: Winter Health Diet: Staying Healthy and Boosting Immunity

The arrival of winter brings chilly air, thick sweaters, and the sound of leaves crunching underfoot, along with the warm lights of Thanksgiving and Christmas. However, amidst this peace and warmth, there are health challenges. Winter is peak season for flu, common colds, and respiratory viruses which can quietly arrive like unwelcome guests. The cold can also leave us feeling fatigued and vulnerable. This season, we need more than just warm coats; we need warmth and protection from within.

Winter feeling sick, cold, flu

Delicious nourishing soups, vibrant fruits and vegetables, and healthy fats – during this season, food not only fills us up but also nurtures our bodies. Follow these tips to strengthen immunity naturally, and embrace each warm moment of winter!

1. Understand How the Immune System Protects Us

The immune system is a complex network of cells and proteins that work together through both “innate immunity” and “adaptive immunity” to combat external threats. The innate immune system is our first line of defense, while the adaptive immune system responds quickly to pathogens, resisting reinfection. This system acts like a 24/7 health guard, needing ongoing support through nutrition, rest, and a healthy lifestyle.

boost your immune system by eating healthy

2. Immunity-Boosting Foods

Colorful Fruits and Vegetables

Eating a variety of colorful fruits and vegetables provides essential vitamins and antioxidants that boost immunity. Red tomatoes and strawberries, orange carrots and oranges, green spinach, and broccoli are rich in nutrients that help combat seasonal illnesses. Remember the “eat the rainbow” principle to add color to your plate and strengthen your body’s defenses. 

Colorful Fruits and Vegetables can help you boost your immune system

High-Fiber Foods

Gut health is crucial to the immune system. Whole grains, legumes, and fiber-rich fruits support the growth of beneficial gut bacteria, enhancing immunity. These foods provide the fiber and vitamins needed for a resilient immune system.

Whole grains, legumes, and fiber-rich fruits support the growth of beneficial gut bacteria, also help with boosting your immune system.

 

Healthy Fats

Healthy fats help the body absorb nutrients, reduce inflammation, and boost immune function. Omega-3-rich foods like salmon, avocado, and nuts are ideal for winter diets. Walnuts, flaxseeds, and chia seeds also contain antioxidants that support the immune system.

Healthy fat help the body absorb nutrients, reduce inflammation, and boost immune function.

Fermented Foods

Fermented foods such as yogurt, sauerkraut, and kefir are rich in probiotics, which improve gut health. Probiotics balance gut flora, boosting immunity, making them particularly beneficial in winter. Studies show that probiotics are especially supportive of gut and immune health. 

Fermented foods are rich in probiotics, which improve gut health.

Herbs and Spices

Turmeric and black pepper are antioxidant-rich spices that help reduce inflammation and strengthen the immune system. Ginger and garlic are traditionally used to relieve cold symptoms, soothe sore throats, and ease congestion. Incorporating them into daily meals can enhance both taste and health.

Turmeric and black pepper are antioxidant-rich spices that help reduce inflammation and strengthen the immune system.

 

3. Drinking Soup in Winter to Replenish Nutrients

In the cold winter, a warm bowl of soup not only brings comfort but is also an excellent way to replenish nutrients. Our products such as chicken essence and bone broth contain high-quality protein, amino acids, and collagen, which support immune function. Try this simple yet nutritious winter soup recipe:

 

 

>>> Pepper Pork Tripe and Chicken Soup (Golden Chicken Broth)

Ingredients

  • Main Ingredients: Pork tripe, chicken
  • Auxiliary Ingredients: Whole white pepper, red dates, goji berries, ginger slices, salt

Method

  1. Prepare the pork tripe: Rub with salt and cornstarch, then rinse thoroughly until smooth. Blanch in boiling water with green onions, ginger, and cooking wine. Remove and slice into strips.

  2. Prepare the chicken: Use fresh chicken pieces, marinate with flour, salt, and cooking wine for 10 minutes, then rinse several times. Pan-fry for 6-7 minutes to release excess oil.

  3. Crush the peppercorns lightly with the back of a knife.

  4. Heat oil in a pan, stir-fry ginger and crushed pepper, then add pork tripe strips and stir-fry briefly.

  5. Add enough hot water and the pre-cooked chicken, and boil for a few minutes.

  6. Transfer to a clay pot or pressure cooker, simmer for 2 hours and 30 minutes, then add red dates, goji berries, and salt, and cook for another 30 minutes.

Dipping Sauce: Soy sauce (2 tbsp), oyster sauce (1 tbsp), vinegar (1 tbsp), minced garlic (1 tbsp), sesame oil (1 tbsp), chopped cilantro, chopped chili, and water as needed

4. Healthy Lifestyle Habits

Sleep is essential to immune recovery. Maintaining 7-9 hours of sleep per night strengthens the body’s defenses. Aim for moderate exercise, such as outdoor walking or indoor yoga and stretching, for 150 minutes weekly to reduce inflammation and boost energy. Remember to stay hydrated, as sufficient water intake is crucial for overall function. Lastly, the NIH recommends sunlight for vitamin D production, which is beneficial for immune health. Spend 10-15 minutes in the sun daily to promote bone health and immune support.

Having healthy habits are important

Winter warmth is not only about temperature but also about a composed and healthy lifestyle. May this guide be your little helper, protecting your health and bringing warmth to your winter days!

Reference

  1. CDC Flu Information - https://www.cdc.gov/flu/index.htm

  2. Common Cold Overview (Mayo Clinic) - https://www.mayoclinic.org/diseases-conditions/common-cold/symptoms-causes/syc-20351605

  3. Respiratory Syncytial Virus (CDC) - https://www.cdc.gov/rsv/index.html

  4. Immune System Overview (NIAID) - https://www.niaid.nih.gov/research/immune-system-overview

  5. Innate Immunity (NCBI) - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4547177/

  6. Adaptive Immunity (NCBI) - https://www.ncbi.nlm.nih.gov/books/NBK279364/

  7. Vegetables and Fruits Nutrition (Harvard) - https://nutritionsource.hsph.harvard.edu/what-should-you-eat/vegetables-and-fruits/

  8. Why Eat the Rainbow (Healthline) - https://www.healthline.com/nutrition/eat-the-rainbow

  9. Gut Health and Immunity (NCBI) - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/

  10. Legumes Nutrition (Harvard) - https://www.hsph.harvard.edu/nutritionsource/legumes/

  11. Truth About Fats (Harvard) - https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

  12. Omega-3 Benefits (Medical News Today) - https://www.medicalnewstoday.com/articles/323144

  13. Fermented Foods Guide (Harvard) - https://www.health.harvard.edu/staying-healthy/fermented-foods-can-add-depth-to-your-diet

  14. Probiotics Information (Cleveland Clinic) - https://my.clevelandclinic.org/health/treatments/14598-probiotics

  15. Benefits of Probiotics (NCBI) - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5357508/

  16. Turmeric Information (NCCIH) - https://www.nccih.nih.gov/health/turmeric

  17. Black Pepper Benefits (WebMD) - https://www.webmd.com/diet/health-benefits-black-pepper

  18. Bone Broth Benefits (Healthline) - https://www.healthline.com/nutrition/bone-broth

  19. Importance of Sleep (Sleep Foundation) - https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep

  20. Walking and Health (Harvard) - https://www.health.harvard.edu/exercise-and-fitness/walking-your-steps-to-health

  21. Water Intake (Harvard) - https://www.hsph.harvard.edu/nutritionsource/water/

  22. Vitamin D Benefits (NIH) - https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

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