You can survive the winter without illness not only through hardening and vaccination. Proper nutrition will strengthen your immunity and prolong your life.
This is the conclusion reached by researchers from the University of California at Berkeley, who compiled a sample diet for each day.
Vegetables and fruits
Western nutritionists have come to the conclusion that you can strengthen your immune system by eating five servings of vegetables and fruits every day.
Those who eat a lot of citrus and other fruits in winter are doing the right thing.
Of the vegetables, it is recommended to pay attention to root vegetables, fresh herbs, various types of cabbage, and leafy greens.
You can eat not only fresh fruits and vegetables, but also canned and frozen ones.
Dried fruits and nuts
Don't give up dried apricots, dates, raisins and nuts. They can be added to salads or porridge.
A full meal
It is recommended to serve soups, stews and porridges as hot dishes.
Herbs and spices
In winter, you can make your food healthier by using rosemary, thyme, nutmeg, anise, and turmeric.
They are rich in antioxidants and have anti-inflammatory properties.
Some spices and herbs can be added to tea in winter, for example ginger.
