To keep your immune system in good shape during winter, pay attention to four substances that can literally boost your immune system overnight. So be attentive and eat as many substances as possible to strengthen your immune system.

Elderberry
In traditional folk medicine, elderberry was most commonly used for treating and preventing colds and flu. Elderberry contains anthocyanin (also E163), which is extremely effective in strengthening the immune system. Anthocyanin is a water-soluble plant pigment, belongs to the group of flavonoids, and is crucial for the renewal of cell membranes. In the Netherlands, the UK, and the USA, numerous studies have shown the positive effects of anthocyanins (of which there are 250 species), which are also found in raspberries, blueberries, lingonberries, and other berries.

Garlic
Garlic is a versatile and beneficial food, but its strong odor often makes people avoid it unjustly. It contains a lot of allicin, which has strong antibacterial and antiviral properties. When they studied the effects of garlic on health in Belgium years ago, they came up with a simple recipe. If you take a spoonful of syrup or a cup of tea every time you take your medicine, eat a clove of garlic (remember to peel it with your fingers and be careful not to damage the thin outer skin - this will help you avoid bad breath), it can reduce the duration of flu and cold treatment by half. Start eating garlic as soon as you feel a sore throat.

Zinc
Zinc is an element that greatly strengthens the immune system. Some even take it as a dietary supplement and call it the king of minerals (royal jelly is the queen, while calcium and magnesium are the musketeers). Statistics show that we get sick when the zinc level in the body drops. This is especially true in the case of flu and colds. It is very important to know that vegetarians need to consume up to 50% more zinc than omnivores. The most zinc is found in hummus, cooked lentils, peas, peanut butter, mushrooms, spinach, broccoli, kale, corn, cashews, sunflower seeds, etc.

Vitamin C
And do not forget about vitamin C, which is the most well-known remedy for colds and flu, and its positive effects become even more pronounced after intense physical activity (training, heavy work). A study conducted in the USA, testing 11,000 people, showed that sufficient amounts of vitamin C can reduce the impact of stress on our health by 50%. And remember this: you can never have too much vitamin C.

Now that you know the four biggest fighters against flu and colds, you probably won't find it difficult to create a defensive menu.