When winter comes, changes in temperature and humidity can easily make the body tired and reduce resistance. Supplementing nutrition from the inside can be necessary.

This <a href="https://www.lofficielibiza.com/soul-spirituality/the-importance-of-vitamin-d-in-winter-supplements-for-wellbeing" target="_blank" rel="noopener">winter</a> brings with it a warning about the increase in respiratory infections such as influenza, pneumonia and whooping cough. The main cause is the decline in the immune system due to sudden changes in temperature, making our <a href="https://www.lofficielibiza.com/beauty/discover-the-health-benefits-of-saffron-turmeric-and-paprika" target="_blank" rel="noopener">health</a> vulnerable. In times like these, it is extremely important to supplement foods that help strengthen resistance and maintain body temperature.

<h2>How to prevent colds effectively?</h2>

Did you know that vitamins play an important role in strengthening your immune system and increasing your ability to fight off infections? The most notable “stars” when it comes to preventing colds include vitamins C, D, and A. This is also the reason why you should prioritize choosing vitamin-rich foods from fresh, winter-specific ingredients.

Tangerines

Not only are tangerines rich in vitamin C, they also contain a little-known “treasure”: plant compounds called flavonoids. These are all ingredients with outstanding antioxidant properties, bringing many practical health benefits during cold winter days. Thanks to vitamin C and flavonoids, tangerines help protect immune cells, stimulate the activity of white blood cells to prevent the invasion of bacteria and viruses from the outside. They also help control inflammation, strengthen the mucous membranes - the body&#39;s natural &quot;shield&quot; - and support rapid recovery after infection. Not stopping there, tangerines also play an important role in activating the immune system. According to the Vietnam Nutrition Association, regular vitamin C supplementation has been shown to help reduce the risk of respiratory infections, protecting overall health throughout the winter.

Pumpkin

Pumpkin contains an&nbsp;abundance of beta-carotene - a compound that the body converts into vitamin A. Vitamin A plays an important role in activating immune cells and strengthening mucous membranes, preventing the invasion of foreign bacteria and viruses. In addition, pumpkin also contains a lot of potassium and fiber, which is ideal for a healthy diet.
You can enjoy the sweet taste of pumpkin in porridge, or combine it with milk or coconut milk. A little warm ginger, fragrant cinnamon, or crunchy nuts will add more appeal to the dish. You can also try making pumpkin tea &ndash; a simple way to add beta-carotene and potassium to your body.

<h2 class="wp-block-heading">Respiratory health care</h2>

The dry air of winter can easily damage the respiratory tract mucosa, creating conditions for bacteria and viruses to attack. Among the foods that help protect and restore respiratory health, pears are a perfect choice.

Natural Cold Relief from Pears

Pears contain luteolin, a flavonoid with powerful anti-inflammatory properties, which helps soothe coughs, relieve sore throats, and soothe inflammation in the respiratory tract mucosa. At the same time, pears are also rich in vitamins C, K, and potassium, which help boost the immune system during the cold season. In particular, the water content of up to 85-90% in pears not only helps moisturize the mucosa, but also effectively reduces dryness and soothes phlegm.
To get the most out of pears, try steamed pears with honey. You can also add ginger, which is&nbsp; known for its immune-boosting and warming properties.

Jujube

Jujube has long been considered a valuable medicine in traditional medicine, especially useful in reducing asthma and persistent cough. Thanks to the saponin and flavonoid compounds - two natural anti-inflammatory ingredients, jujube helps soothe inflammation in the throat and bronchial tubes, while effectively reducing coughs. In addition, jujube also possesses a large amount of natural sugar and special mucus, supporting the stimulation of mucus production to help coat and soothe irritated throat mucosa.

<h2 class="wp-block-heading">Maintain body temperature in winter</h2>

For those who often feel cold hands and feet in winter, having difficulty maintaining a stable body temperature, choosing foods that promote blood circulation is very important. When the body cools down, the ability of immune cells to function is reduced, making you susceptible to winter diseases such as colds.

Ginger

Ginger is not only a familiar spice but also considered a powerful natural <a href="https://www.lofficielibiza.com/soul-spirituality/ginger-shot-benefits-and-recipe-properties-energy-health" target="_blank" rel="noopener">anti-inflammatory</a> "miracle drug". The two main ingredients in ginger, gingerol and shogaol, have been proven to bring many outstanding benefits:
<ul style="text-align: justify;">
<li> Gingerol: Helps improve blood circulation, inhibits viral activity, reduces respiratory symptoms due to colds and discomfort in the throat.</li>
<li> Shogaol: Has body warming properties, helps maintain stable temperature on cold winter days.</li>
</ul>
To easily experience the flavour and benefits of ginger, try thinly slicing ginger, blanching it in boiling water, then soaking it in honey overnight. When enjoying, you can mix ginger honey with warm water or hot milk to create a cup of sweet, gentle winter tea.

Cacao

There&rsquo;s nothing quite like holding a steaming cup of hot cocoa in your hands, blowing gently on it as you enjoy the delicious aroma. But this beverage is more than just a little winter joy &ndash; it also offers a host of valuable health benefits.
<ul style="text-align: justify;">
<li> Improve circulation and warm the body: Flavonoids in cocoa help dilate blood vessels, improve blood circulation, thereby transmitting warmth to the fingertips and toes - the places that are often the coldest in winter.</li>
<li> Boosts Metabolism and Relaxes Muscles: Cocoa is rich in magnesium, a mineral that aids metabolism, soothes tense muscles, and stimulates blood circulation.</li>
<li> Natural medicine for the mind: The natural sugars and fats in cocoa provide a pleasant feeling, while the active ingredients stimulate the production of serotonin - a neurotransmitter that helps reduce stress and improve mood. According to a study in the " Journal of Psychopharmacology " , drinking cocoa can help you relax and balance your emotions during cold winter days.</li>
</ul>
If you want to spice things up a bit, try adding a little whipped cream or a pinch of ground cinnamon to enhance the flavour. A cup of hot cocoa will soothe your soul and make winter more bearable than ever!
Photo: Getty Images

Foods to help boost the immune system during the changing seasons

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