Citrus fruits are important suppliers of vitamin C. It is one of the nutrients best known for its role in strengthening the immune system. It helps stimulate the production of white blood cells, the cells that fight infections.
A University of Arizona study published in 2020 even showed that vitamin C may reduce the duration of cold symptoms and help prevent upper respiratory infections. So don’t hesitate to eat oranges, lemons, grapefruits and tangerines every day during the winter season.
Green vegetables
Leafy green vegetables like spinach, kale, arugula, or broccoli are excellent sources of vitamins A, C, and K, as well as minerals like iron and calcium. These nutrients are essential for maintaining a strong immune system.
Vitamin A, in particular, is known for its role in maintaining the integrity of mucous membranes, a first line of defense against infections.
Garlic
Garlic is known for its antimicrobial and anti-inflammatory properties. Allicin, a sulfur compound contained in this food, helps stimulate cells of the immune system and fights infections. Incorporating garlic into your dishes can be a natural and effective way to strengthen your immune system.
-Fermented foods
Yogurt and all fermented foods like kefir are rich in probiotics. Essential for maintaining a balanced intestinal flora, these good bacteria help maintain a good immune defense. We now know that the intestinal microbiota is the organ that contains the most immune cells.
This is why feeding it well is synonymous with taking care of our defenses. Regular consumption of probiotics plays a major role in this.
Ginger
A study published in the Journal of Medicinal Food showed that ginger may play a role in activating immune cells and reducing inflammatory reactions.
The fish
Oily fish are rich in omega-3, fatty acids that play an essential role in maintaining a functioning immune system. They reduce inflammation and promote the production of cytokines, molecules involved in the immune response.
