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How to boost immunity: List of beneficial foods from nutritionist

How to boost immunity: List of beneficial foods from nutritionist Which products are useful for immunity (photo: Freepik)

The right nutrition can support health in winter. At this time, the body especially needs nutrients and vitamins. It is best to obtain them from foods as they are better absorbed than from supplements.

Here are 7 foods that support health in winter, according to Ukrainian nutritionist Anastasiia Goloborodko.


"Curcumin is the main active ingredient in turmeric root. It has a powerful proven anti-inflammatory and antioxidant effect: it reduces inflammation in tissues, including the liver, and intestines, works with bile ducts, which is the key to healthy digestion," the expert says.

At the same time, she notes that curcumin from turmeric powder is in low doses, so for maximum effect, it's better to consume fresh turmeric root, and to improve absorption, add black pepper, which contains piperine – a natural substance that increases curcumin absorption by 200%.

"In general, whole spices are beneficial. Add cumin, cardamom, cumin, coriander, and hot pepper," advises Goloborodko.


This refers specifically to varieties that do not contain narcotic substances.

Hemp seeds contain 30% beneficial fats, which lower blood sugar levels and provide long-lasting satiety to the body.

They have 19% plant protein, similar to flax and chia. They also contain vitamin E and a mineral set like in good antioxidant complexes: copper, manganese, sulfur, iron, calcium, and potassium.

It's better to consume hemp seeds in peeled kernels. Alternatively, you can replace them with pumpkin seeds.


Broccoli has the highest concentration of sulforaphane, an organic sulfur compound. It increases the liver's ability for natural detoxification and protects its cells from oxidative stress. It's best to consume broccoli as sprouts or young shoots. If you cook it, it's recommended to cook it to a semi-firm state.

Dark salad

"The darker the leaf, the more beneficial it is. All leafy greens positively impact blood composition and the oxygen transported to tissues, while vitamin K prevents bone fragility and vessel brittleness," explains Goloborodko.

Add sprouts, dress with soy sauce, olive oil, and lemon juice, and sprinkle with seeds – such a mini-salad will be a guard for your health.

Black berries

Black berries contain a small amount of sugars, and fructose, but at the same time, they are maximally rich in fiber, organic moisture, and acids. The dark color signifies a guaranteed abundance of antioxidants, bioflavonoids, and various molecules that people seek in dietary supplements.

Plant fats

Avocado is the evergreen symbol of a healthy lifestyle. However, it's worth periodically replacing it with olives, nuts, and oils. It is desirable to have plant fats in every meal.


Legumes are at the top when it comes to plant-based protein. Introduce 7 varieties for each day of the week and rotate them in your diet: chickpeas, red and green lentils, white beans, black beans, mung beans, and soybeans.

Earlier, we wrote about the benefits of ginger and who should avoid it.

Read also about how to properly take care of your immune system to avoid the need to boost it later.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.