Faced with seasonal changes (and often large temperature differences on the thermometer in 2 days! We don't experience +10 °C in Quebec and a -20 °It's the next day! ) and in the challenges of everyday life, maintaining good immune health is essential. A suitable diet and wise choices in vitamins, minerals, and other nutrients can play a key role.
Here is a detailed guide to support your immunity throughout the seasons.
1. The Crucial Role of Vitamins and Minerals for Immunity
Vitamins C and D:
The vitamin C stimulates the production of white blood cells and protects cells against free radicals. It is found in citrus fruits, red peppers, broccoli, and kiwis. In winter, when fresh fruits become scarce, frozen berries remain an excellent option.
As for vitamin D, it is essential for activating the immune defenses. Fatty fish, such as salmon and mackerel, enriched eggs, and sun-exposed mushrooms are good sources of it.
Zinc and selenium:
The zinc promotes the function of white blood cells, while selenium protects immune cells from oxidative stress. To incorporate these minerals into your diet, focus on Brazil nuts, pumpkin seeds, seafood, and lean meats.
Omega-3 :
These fatty acids reduce inflammation and support immunity. Ideal sources include fatty fish, nuts, and flaxseeds.
Probiotics :
These "good bacteria" found in yogurts, kefir, and fermented products strengthen the intestinal flora, a pillar of immunity.
2. Foods to Favor According to the Season
Spring: prepare the ground
In this period of renewal, choose green vegetables rich in chlorophyll, such as spinach, asparagus, and artichokes. These foods promote gentle detoxification and strengthen your natural defenses.
Summer: hydration and antioxidants
Rich in water fruits, such as watermelons, melons, and berries, help you stay hydrated while providing a powerful dose of vitamin C and antioxidants. Salads made of raw vegetables are also ideal.
Autumn: roots for immunity
With the arrival of the cold, root vegetables like carrots, sweet potatoes, and beets provide reserves of vitamin A, which protects the mucous membranes. Combine them with lentils or chickpeas for a source of plant-based protein.
Winter: vitamins despite the frost
In winter, think of frozen fruits and vegetables that retain their nutrients. Soups made with a variety of vegetables, combined with spices like turmeric and ginger, are perfect for boosting immunity.
For my part, I complete with a good multivitamines, of quality, to ensure that I do not miss out on vitamins and have an optimal immune system.
The benefits of dried fruits
No matter the season, The dried fruits, like apricots, figs, dates, cranberries, and white mulberries, are true nutrient powerhouses. Rich in antioxidants, potassium, iron, and fiber, they support the immune system while improving digestive health. They provide a good energy "boost." However, one should not overindulge, as their concentration of natural sugar is higher due to being dehydrated.
3. Probiotics and Fermented Foods: A Healthy Microbiome for Strong Immunity
A balanced gut microbiome is essential for good immune health. Probiotics, found in plain yogurt, kefir, unpasteurized sauerkraut, and miso, strengthen natural defenses by regulating beneficial bacteria in the gut.
Prebiotic fibers, found in garlic, onions, bananas, and Jerusalem artichokes, nourish these bacteria and enhance their effectiveness.
4. Omega-3 Fatty Acids: An Anti-inflammatory Immunity
The omega-3s, in addition to their cardiovascular benefits, play a key anti-inflammatory role. They modulate the immune response and reduce the risk of infections. You can find them in:
- Fatty fish (salmon, sardines)
- Flax and chia seeds
- The nuts and rapeseed oils
5. Adapting Your Diet to Local and Seasonal Constraints
Eating local and seasonal is not only beneficial for the environment, but it also ensures optimal freshness and nutritional richness. In winter, frozen fruits and vegetables (to be preferred) or canned (without added sugar) allow you to enjoy vitamins all year round.
I would like to add a note regarding canned fruits and vegetables. The heat treatment they undergo causes them to lose some of their vitamins, and certain minerals are diluted in the liquid of the cans. On the other hand, some fruits and vegetables, such as tomatoes, gain carotenoids from heat, which can be beneficial for them.) The lesson to remember: let's eat fruits and vegetables!
Local markets (Long live summer markets!) are often filled with foods tailored to the specific needs of each season. Short supply chains also promote a more nutritious and responsible diet.
Conclusion
Reinforcing your immunity does not require drastic transformations, but strategic adjustments. Favor a varied diet, rich in nutrients, and consider supplements if necessary to fill any potential gaps. Remember that if you experience persistent fatigue or concerning symptoms, it is important to consult a healthcare professional.
Références:
https://ods.od.nih.gov/factsheets/list-VitaminsMinerals/
Article written by Audrée Hogue