Must Have Foods That Should Be In Your Fridge This Winter | Nutrition & Dieting slideshows | Well Being center

Stack Up With Citrus Fruits

There are dozen sorts of citrus fruits: grapefruits, oranges, tangerines and naartjies, lemons, limes and so on. These are some of the healthiest winter foods which will help you strengthen your immune system. Citrus fruits are rich in protective nutrients, such as bioflavonoids, that have been shown to help the immune system by protecting the body cells, and of course famous vitamin C. Stack up with citrus fruit and ward off winter colds and flu.

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Probiotic Foods Feed The Good Bacteria

Probiotic supplements, but most of all foods, contain the good bacteria that can also be found naturally in human intestinal tract. The good bacteria competes with the bad ones and prevents them to create a chaos in your gastrointestinal tract. So, what should you eat? Opt for foods like yogurt, kefir or tempeh. It is always better to consume low fat dairy products and if possible, make sure they contain the Bifidobacterium and Lactobacillus strains.

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Friendly Fiber For Good Bacteria

Along with probiotic foods, fiber-rich foods are your best friend. Fiber-rich foods in your diet feed the good bacteria in your gastrointestinal tract. They act as a "food" for the friendly bacteria in your gut. You should opt for all possible bran and whole grains: oat, wheat, corn, rice, rye. Don’t forget about the beautiful beans, and add some berries, nuts and seeds to your diet.

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The Royal Family: Pumpkin Family

You did not say good bye to the great pumpkin with Halloween? If you did, you made a mistake! Pumpkin family is a great source beta-carotene, one of the most powerful antioxidants for our winter protection. Her majesty, The Pumpkin is the winter’s power food: rich in vitamin A, vitamin C, vitamin E, Folate, calcium, potassium and phosphorus it will definitely keep your colds at bay. And the great news: pumpkins are a great weight loss food! In 100 gram of pumpkin, you'll find only 25 calories! In addition, no saturated fat or cholesterol. What more could you wish for?

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Garlic - Natural Antibiotic

Did you know garlic is a natural antibiotic? Yes! It has antibacterial and antiviral effects. And research claims it seems to be particularly useful in chest infections. Garlic contains allicin, which is a chemical found in this aromatic bulb. Allicin is the one that deactivate viruses, fungi and many bacteria. Garlic is also rich in selenium which increases the number of immunity cells in the body. Garlic is also a popular cancer-fighting food: garlic produces cancer-fighting interferon in the body. And for people with heart disease: garlic lowers unhealthful LDL cholesterol. And how much should you take it? One-third teaspoon of powdered garlic a day is the magic measure.

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Something To Keep You Warm: Chicken Soup

It is not a myth. Chicken soup will help you get rid of your cold. Do you need the science to back this up? OK, here it goes. Chicken is an excellent source of selenium and vitamin E, and both are the antioxidants that can boost immunity. Warm chicken soup prevents the migration of inflammatory white cells because cold symptoms are a response to the cells' accumulation in the bronchial tubes. During cooking, the amino acid cysteine is released from chicken and this cysteine chemically resembles the bronchitis drug acetylcysteine, which explains the results. This is why the soup’s broth keeps mucus thin the same way as cough medicines. Moreover – if you add some nice spices, such as garlic and onions, you will increase soup's immune-boosting power. And don’t forget – imagine it is snowing outside, you are sitting next to fireplace, just got back from the slopes. What would be your warm up choice? I know mine is hot chicken soup. Bon appétit!

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Fish Doesn’t Always Smell Fishy

Almost every fish is a great and healthy choice, but mackerel, salmon, and herring are the ones that will most definitely boost your winter health. With abundance of zinc and the omega 3 fatty acids, you can’t go wrong. Zinc increases the production of white blood cells – those cells that will win the infection for you and the ones that will help your body to fight diseases more aggressively. The omega-3 fatty acids in fish will reduce the inflammation in your body, they will increase airflow and this way protect lungs from colds and other respiratory infections. Omega-3 fatty acids are not only a lung savior, but the play an important role in preventing depression, which is a huge problem in cold and long winter months.