Spring Diet Tips: How to Boost Immunity After Winter Weakness
Spring often leaves the immune system weakened after the long winter months. To help strengthen defences, leading dietitian Mikhail Ginzburg has shared practical food recommendations for the season. Dr Mikhail Ginzburg, a physician-dietitian and Doctor of Medical Sciences, heads the Samara Research Institute of Dietetics and Diet Therapy. He advises increasing intake of berries, garlic and onions in spring to support immunity after its winter decline.
Blueberries, blackberries and raspberries are rich in vitamin C and anti-inflammatory compounds. Frozen berries also retain high levels of vitamins and flavonoids, making them a convenient option. Ginzburg suggests eating one or two citrus fruits daily to ward off colds and maintain energy. Fatty fish provides essential vitamin D and omega-3 fatty acids, both of which strengthen immune function. Fermented dairy products, such as yoghurt and kefir, are also recommended. Garlic and onions should be used as seasonings in meals for their immune-boosting properties.
The recommendations focus on accessible foods to help rebuild immunity during spring. Berries, citrus fruits, fish, dairy and aromatic vegetables form the core of Ginzburg’s seasonal advice. These dietary adjustments aim to reduce vulnerability to infections after winter.
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