Cold, dry air dries out the respiratory tract's mucous membranes, creating conditions for pathogens to enter. According to doctor Phung Thi Thom, respiratory department, Tam Anh General Hospital in Hanoi, spending time in enclosed spaces and gathering in crowds also makes respiratory illnesses like seasonal flu and respiratory syncytial virus (RSV) infections more likely to erupt. Besides vaccination, maintaining a healthy lifestyle and a nutrient-rich diet plays a vital role in boosting immunity and protecting the lungs in winter.

A nutrient-rich diet helps protect the lungs in winter. Photo: Bui Thuy

Foods rich in vitamin C

Vitamin C supports the body's natural immune barrier, which is beneficial in preventing colds and flu, common illnesses when the weather turns cold. Vitamin C is abundant in fruits like guava, citrus fruits, broccoli, tomatoes, bell peppers, and berries.

Foods rich in vitamin D

Winter is a time when the body is prone to vitamin D deficiency due to less sun exposure. Vitamin D supports the immune cells' response to viruses, thereby reducing the risk and severity of respiratory infections. Foods rich in vitamin D include fish, eggs, and dairy products.

Foods rich in fiber

Fiber, especially prebiotic fiber, nourishes beneficial gut bacteria, where many of the body's immune cells are concentrated and activated. When the gut microbiome is balanced, immune cells function effectively, indirectly supporting the respiratory system's defense capabilities. Fiber is abundant in vegetables, fruits, legumes, and whole grains.

Foods containing unsaturated fats

Unsaturated fats contribute to overall health and immune function. Avocado, fatty fish, and extra virgin olive oil are foods containing unsaturated fats, which help the body maintain a stable immune state.

Foods containing antioxidants

Several natural spices like garlic, ginger, turmeric, cinnamon, oregano, and rosemary contain many natural antioxidants (allicin, curcumin, polyphenols), which reduce oxidative stress and inflammatory responses in lung tissue, which often increase in cold weather. These spices help protect respiratory cells and strengthen lung resistance against viruses and bacteria. The warming properties of these spices also increase circulation and reduce airway irritation during winter.

Do Anh