Winter, with its withering vegetation and hibernating insects, is a season of dormancy for all things in nature, and the human body's yang energy should also be stored internally. Therefore, the basic principle of winter health preservation is to nourish yang energy. Low winter temperatures make many people with weakened immune systems susceptible to colds, including the elderly, children, and office workers. This can be due to insufficient clothing or high work stress. However, colds are not so difficult to prevent. Sometimes, what we eat can also help prevent colds. So, what should we eat in winter to prevent colds?
1. Lean meat
Lean meat, poultry, fish, and shellfish contain high-quality protein and abundant nutrients such as calcium, iron, magnesium, and zinc. Iron is easily absorbed by the body, and maintaining good iron levels can enhance immunity. Zinc, another important nutrient, can activate white blood cells that fight viral infections and enhance cell vitality.
As temperatures rise rapidly in late spring, various physiological functions and metabolic rates in the human body also increase accordingly. Professor Shen Yanying reminds the public that a well-planned diet can enhance immunity and fight off cold viruses. During this season, the diet should be light, with plenty of high-quality protein and fresh fruits and vegetables rich in vitamin C.
II. Chicken Soup
Drinking chicken soup during seasonal transitions and periods of significant temperature fluctuation can boost the immune function of healthy individuals. For those already suffering from a cold, chicken soup can reduce respiratory mucus and coughing, alleviating the discomfort. The nutrients in the broth can help patients maintain the energy they need and may help reduce drowsiness.
III. Green Tea
Green tea not only refreshes the mind, protects teeth, and improves eyesight, but its antioxidants also help boost the body's immune function and resist viral and bacterial infections. A recent study published in the *Journal of the American Academy of Nutrition* showed that participants who took specially formulated green tea capsules experienced a 23% reduction in their chances of catching the common cold and flu, and a 36% shorter illness duration. The participants also produced more immune cells capable of fighting bacteria and viruses. April is the season for fresh green tea, so why not brew a cup every day? It can be very helpful in preventing colds.
IV. Strawberries, citrus fruits, bell peppers, and broccoli
Vitamin C has antioxidant properties and boosts the body's immunity. If cold sufferers consume plenty of vitamin C daily, it can alleviate cold symptoms and shorten the duration of the illness. Strawberries and citrus fruits can quench thirst, soothe the throat, and relieve coughs, and are rich in vitamin C. Eating just five or six strawberries or one citrus fruit a day can meet the body's daily vitamin C requirement, making them cost-effective weapons against colds. Bell peppers have a higher vitamin C content than other citrus fruits and are suitable for eating raw. Broccoli and other cruciferous vegetables contain a compound that can prevent respiratory inflammation and reduce the incidence of respiratory infections and colds. During the spring and summer when fresh fruits and vegetables are readily available, it's best to include these fruits and vegetables on your table and fruit platters.
V. Honey
Honey has the effects of nourishing yin and moisturizing dryness, and enhancing immunity. According to a recent study, honey can adhere to the throat, reducing coughs caused by throat irritation, and can also improve sleep quality. When you have a persistent cough due to a cold, drinking a cup of honey water is a good choice. Professor Shen Yanying reminds: Diabetic patients and those with poor gastrointestinal digestion should consume it in moderation.
VI. Chili peppers
Eating chili peppers can stimulate appetite, promote gastrointestinal motility, increase amylase activity, and accelerate blood circulation and metabolism. They also have the functions of dispelling wind-cold and clearing lung qi. When you have severe nasal congestion due to a cold, you can add some dried chili peppers when cooking. The capsaicin in them can reduce the viscosity of nasal secretions, making it easier for mucus to flow out, and can also clear bacteria from the nasal cavity. Professor Shen Yanying reminds everyone that chili peppers are hot in nature, so those with symptoms of internal heat such as oral ulcers and constipation, those with chronic stomach problems, and middle-aged and elderly people should eat less of them.
7. Garlic
Garlic is one of the most potent antibacterial agents found in natural plants. Its allicin content has anti-inflammatory properties, inhibiting and killing various bacteria and viruses. Adding a few slices of garlic to your cooking is a simple way to prevent colds. If you already have a cold or fever, eating a few cloves of garlic can alleviate symptoms such as cough, sore throat, and nasal congestion. Professor Shen Yanying reminds us that while garlic has many benefits, it should not be overeaten; three or four cloves are ideal. Eating too much can cause internal heat and irritate the gastrointestinal tract.
