If we have
a strong immune system, our body will be able to tackle viruses and bacteria. A
varied and well-balanced diet is one of our main allies to ensure our body is
able to properly deal with the attack of these external agents and thus avoid
colds. Through diet, we need to provide our body with the vitamins, minerals, antioxidants
and fatty acids that are essential for its functioning.
In the autumn
shopping basket, we have to include some indispensable foods that will help us
have strong defenses, thanks to the nutrients they supply us. Take note:
Citrus fruits
These
fruits are rich in vitamin C and other phytochemicals that potentiate their
action on our bodies. They enhance the function of the immune system and reduce
the duration and intensity of colds and flu. Besides oranges, grapefruits and lemons,
we can find vitamin C in kiwis and peppers as well.
Seeds and nuts
Pumpkin
seeds, for instance, are rich in zinc. When this mineral is deficient, the
immune response may be worsened, as well as if we lack vitamin B6,
which is found in walnuts, for example.
Yogurt or kefir
These foods
contain probiotics that enhance the balance of the intestinal microbiota. The
defensive barrier of our intestine is essential to ensuring the exchange of nutrients
and keeping us healthy.
Oily fish
Salmon, sardines,
mackerel, etc. have a high content of omega-3 fatty acids, which are great
allies of the immune system. They also contain proteins, minerals and vitamin
D.
Cruciferous
Foods such
as broccoli, kale and cabbages are rich in glucosinolates, which are sulfur
substances that enhance the immune system and are rich in vitamin C.
Mushrooms and fungi
They
reinforce the immune system because they contain powerful compounds called
beta-glucans, which are able to stimulate our defenses.
Garlic, onion and leek
The foods
of the allium genus, thanks to their content of allicin, enhance
the proper functioning of our immune system and are antiseptic. Moreover, they
are a source of prebiotics, which are substances that enhance the growth of
beneficial bacteria inside our gut.
Orange, red and dark green vegetables
Pumpkin,
carrot, tomato, spinach, cantaloupe, etc. are important sources of beta-carotene,
which is a compound that our body transforms into vitamin A and that helps
protect us from infections.
Both what we eat and what we should
avoid are important facts to consider here. Ultra-processed and refined foods
that reduce the capacity of our immune system are not recommended.
