The cold, windy and rainy weather of the winter months upsets the body's balance, and weakens the immune system. If your immune system is not strong enough, you are more likely to get sick in bed.

One of the priorities in dealing with flu and colds is to keep the immune system strong by maintaining a healthy and proper diet. It is important to eat foods that are known to protect against these conditions. Dietitian Duygu Özbay, Nutrition and Diet Specialist,Medline Adana Hospital introduces 10 important foods known to be effective against the prevalence of influenza and colds, dramatically increase especially in the winter months.

Citrus fruits

Foods such as grapefruit, orange, lemon, and tangerine are well-known sources of vitamin C. Eating these antioxidant-rich fruits in their season during the fall and winter months can protect against flu and colds, and their flesh is also beneficial for the intestinal system.

Pomegranate

Pomegranate contains "anthocyanin" that boosts the immune system and is an effective anti-flu fruit. However, instead of drinking pomegranate juice, eating a medium-sized pomegranate may be more beneficial for gut health.

Natural yogurt

Eating natural yogurt, a probiotic source, enriches the gut flora and strengthens the immune system. In addition, yogurt contains lactic acid, that acts as a shield against germs, and contributes to the development of the immune system.

Onion and garlic

Onions and garlic, the natural antibiotics, support our immune system by fighting the germs that invade our bodies, and keep diseases at bay.

Oily seeds

Oily seeds such as walnuts, almonds, and hazelnuts are known to support the immune system with their vitamin E, zinc, magnesium, omega-3 fatty acids, and mineral content. It is best to eat them raw, up to a handful a day.

Ginger

It contains "gingerol", an immune booster that helps keep all kinds of infections at bay by strengthening the immune system. Use ground ginger in meals and brew fresh ginger in hot water for ginger tea.

Fish

Cold-water fish, in particular, are rich in omega-3 fatty acids, protein, and vitamins A and B. Fish that support the immune system should be grilled, broiled, or steamed, and eaten at least twice a week.

Sage

Sage is an herb with ingredients that help prevent sore throats caused by the flu and colds. However, expectant mothers should avoid drinking more than 1 cup of sage a day and regularly over a long period of time, as it may increase the risk of bleeding, and may cause contractions leading to premature birth!

Echinacea

Echinacea, rich in antioxidants such as vitamin C and flavonoids, and takes part as an active ingredient in some herbal cold remedies boosts the immune system. 1-2 pinches of Echinacea brewed in hot water can be effective in the treatment of upper respiratory tract. However, this herb is not suitable for expectant mothers!

Water

It is vital to drink plenty of water so that the toxins and pathogens in our bodies can be expelled quickly. It is also advisable to drink 10 glasses of water a day to prevent dehydration, especially in conditions such as high fever, and diarrhea that can accompany the flu.