10 foods to stay fit in winter


The gym is a breeding ground for the development of germs, especially during winter. Everyone sneezes and blows their nose before touching the sports equipment. Where is the sign asking you to clean your hands and not just the equipment? To stay fit in winter, add these 10 super foods to your diet.


You have a runny nose? Oranges, tangerines, lemons and grapefruits will help you heal. They are packed with vitamin C which boosts the immune system. Citrus fruits are essential in winter. Studies have shown that a large dose of vitamin C can reduce the duration and severity of cold symptoms. Citrus fruits also offer an advantage for muscles: they are rich in potassium, an element necessary for the regulation of fluids and muscle contractions.

The bone broth

This food has been used for years to treat a cold. Bone broth is made from bone that is simmered for several hours to extract the minerals while the marrow is cooking. The minerals released (magnesium, calcium, potassium and phosphorus) will help you get back into shape quickly. Bone broth improves your immunity, but it can also reduce joint pain because it is packed with glucosamine.


Thinking of drinking ginger tea or adding ginger to a smoothie during your next cold? According to an analysis published by the International Journal of Preventative Medicine, ginger contains gingerol which offers antimicrobial properties to help your body fight colds. In addition, ginger is rich in antioxidants that fight against free radicals and help boost your immune system.

The blueberries

Blueberries are essential foods for muscle development thanks to the flavonoids (antioxidants) they contain and which reduce the damage caused by free radicals after a long session of weight lifting. Research See here https://mt-times.com/ from the University of Auckland has shown that adults reduce their risk of catching a cold by 33 percent when they eat foods rich in flavonoids such as blueberries.


Spinach is a classic super food. They’re packed with fiber and vitamin C. Add them to a meal by sautéing them in olive oil or put them in a protein smoothie.


Add flavor to your next meal with garlic. It contains allicin, the main active ingredient that gives this unique taste and smell. A study published in Advances in Therapy found that garlic reduced the risk of getting a cold by 63 percent.

The salmon

Build muscle while avoiding catching a cold thanks to the salmon. The reason: salmon is rich in zinc, a mineral that improves the immune system. In addition, you can ingest zinc within 24 hours of catching a cold to help reduce the duration of your symptoms.

The water

When you’re sick, you risk getting dehydrated. It is for this reason that doctors advise you to drink. Water acts as a natural detox that helps you get rid of harmful pathogens. Water can also help reduce congestion and prevent future infections.

The mushrooms

From button mushroom shiitakes, mushrooms are a very good choice for improving your immune system. They are rich in beta-glycan polysaccharide which activates the immune system to prevent colds. Mushrooms also help you control your white blood cell count and keep them alert for possible infection.


Your digestive system makes up 70 percent of your immune system. To keep it healthy, eat yogurt. They are a very good source of probiotics that help you repel harmful bacteria in your digestive system.

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