The best foods to fight the cold and keep you healthy

When temperatures drop, our body becomes more vulnerable and the chances of suffering from infections and colds increase. A good diet is essential to strengthen the immune system and prepare our body for the coldest months of the year. Thus, we will eliminate excesses and toxins and we will be able to fill the body with quality energy.

Healthy food

What foods are recommended for this time of year?

Foods rich in starch

  • The foods richest in starch are rice and potatoes. Cereals such as oats or wheat, legumes (chickpeas, lentils…) and some vegetables (carrots, bananas, peas, beans) also contain this nutrient in excellent proportions. 
  • The consumption of starch provides anti-inflammatory properties, strengthens the immune system and improves glucose tolerance, favoring the prevention of cardiovascular diseases.

Fruits high in Vitamin C

  • In autumn, it is essential to consume citrus fruits that contain high levels of vitamin C and antioxidants, essential nutrients to prevent colds and strengthen our defenses.
  • Consuming pomegranate, for example, is very beneficial for the body because, in addition to being a source of many minerals such as potassium, calcium or iron, it provides us with a large amount of antioxidants. Blueberries and blackberries are other ideal fruits for this season.

Foods rich in tryptophan

  • It is advisable to consume foods rich in tryptophan, melatonin and magnesium to combat the possible autumn asthenia produced by the drop in temperatures and the decrease in daylight hours.
  • Pumpkin seeds are excellent to help us in this seasonal transition. Their high tryptophan content helps us to sleep better and, as they are also a source of magnesium, they allow us to combat excess stress. Chestnuts, due to their melatonin content, are ideal for regulating circadian sleep cycles. Almonds, hazelnuts, walnuts and cashews also promote rest thanks to their high levels of magnesium.

Energy foods

  • Pumpkins, sweet potatoes, eggplants, spinach and peppers are some of this season’s vegetables that provide us with a great deal of energy. They are sources of antioxidants and contain a high beta-carotene content.
  • Pumpkin, for example, is very rich in antioxidants, nutrients that favor our immune system. The sweet potato is also recommended, since it has similar properties to the potato, although with more carbohydrates formed by starch and sugar.

With these tips to improve your healthy habits you can fight the cold and maintain your health. Are you ready for winter?