The Importance of Eating Fruits and Vegetables on Cold Days

Photo Illustration

“Good nutrition from seasonal fruits and vegetables, quality proteins and pulses like beans and lentils contribute to a healthy, balanced diet,” he said.

Lic. Verónica Rodríguez explains that fruits and vegetables are rich in vitamins, minerals and antioxidants, which are essential for strengthening the immune system.

Rodríguez emphasizes that vitamin C and vitamin D are essential for a strong immune system. “Vitamin C strengthens the body’s defenses and improves the function of white blood cells, in addition to promoting tissue repair and strengthening the skin barrier,” he explains.

As for vitamin D, its ability to reduce inflammation stands out and may protect against a variety of diseases. “Adequate vitamin D levels may reduce the risk of acute respiratory infections, such as colds and flu,” he added.

It is recommended to eat three servings of fruit and two servings of vegetables every day

“Different fruits and vegetables are key to getting a variety of vitamins and minerals,” says Rodriguez. He recommends taking advantage of seasonal fruits such as mandarins, grapefruit, lemons, bananas and oranges. A practical tip is to wash and cut fruits and vegetables and keep them in the refrigerator so they can be easily used in salads, stir-fries or as a dessert with jelly or yogurt.

Other foods essential for the immune system

In addition to fruits and vegetables, Rodriguez cites omega 3 and 6 fatty acids, found in seeds such as chia, flax, pumpkin, sesame, avocado, olive oil and fish, as tissue protectors and immune system stimulators.

Tips for staying well hydrated in winter

Lic. Rodríguez recommends taking advantage of water-rich fruits and choosing broths or soups that contain a variety of vegetables. Drinking tea or yerba mate, not too hot, can also help keep you well hydrated. “Add chamomile, green tea, or mint to your mate, as they lose flavor but provide additional antioxidants,” he suggests.