Immune system: best foods to strengthen the immune system

Immune system: best foods to strengthen the immune system

Foods for the Immune System

During the cold season he is the special observer: our immune system . Often advice rains down on how to “strengthen it”, even if the right actions, correct lifestyles and healthy eating should rather ” balance it “, thus allowing our body to function properly. If the immune system is compromised, there can be several negative consequences: if it is  hyperactive , serious inflammatory states or even autoimmune diseases can take over  ; on the contrary, if it is  underactive, the risk of infections significantly increases  . Hyper or hypo active, therefore, are not optimal conditions.

There are simple rules to follow to ensure a healthy winter: get enough sleep ; learn to manage stress ; exercise at least thirty minutes a day; avoid smoking ; limit alcoholic beverages and fill up on vitamin D. But it is above all at the table that we can effectively go on the attack: with foods that are “friends” of the immune system, aches and pains will stay away.These are the best foods to eat when you have a cold.

There are foods that can worsen flu symptoms , which should therefore be avoided during colds, coughs and seasonal malaise.

To help the immune system stay healthy, the quality of sleep can also be increased by sleeping naked. These are symptoms of a weakened immune system .

When the immune system is weakened, a feverish state can appear. Here’s what the normal body temperature is for adults and children .

Being happy can also improve your immune system .

Maintaining proper nutrition is also the basis of the 21 day theory .

Foods with Vitamin C and Selenium

The immune system needs vitamin C. Where do you find it? The precious allies capable of making a substantial contribution from this point of view in the winter months are undoubtedly citrus fruits . They arrive on our tables in November and are good and juicy until April. Blonde , blood oranges, tangerines , clementines , lemons , grapefruits , citrons are a concentration of goodness. Kiwis and pineapples are also in season and rich in this precious nutrient .

Vitamin C is also found in November and December fruits and vegetables .

One of the fundamental minerals to balance the immune system is selenium , which prevents the oxidative damage to which our body is subjected; detoxifies the liver and affects the proper functioning of the thyroid gland , as well as regulating the metabolism . The foods that contain them in generous quantities, therefore to be added to the shopping list, are: Brazilian nuts (five a week is enough),  cashews ,  sunflower seeds , mustard and brown rice , as well as some fish such as tuna and sardines

Green vegetables, pumpkin, curry and turmeric

Green and orange are the colors that should cheer up the dishes during the winter months. At the top of the list are green  vegetables , such as kale , chard , spinach , broccoli , Brussels sprouts . The merit of their goodness lies in the healthy phytochemical compounds of which they are rich. Fiber , vitamin A , magnesium , folic acid abound and strengthen the immune system. Bring one portion to the table a day. The beneficial orange, on the other hand, is that of the pumpkin . Delica, Butternut, Hokkaido, Moscata, is a source ofvitamin A that must not be missing. Not only that, it’s also the color of two spices: curry and turmeric . A few grams and fill up on antioxidants that help boost immune defenses .

Turmeric also fights inflammation .

Fall foods that help boost your immune system include many fall foods that help control endometriosis and reduce associated pain .

Fresh (or frozen) fish rich in Omega 3

Go to the fishmonger or frozen food counter to buy fish , as long as it’s not canned or smoked . Tuna, salmon , oily fish , such as anchovies , sardines and mackerel , are essential to support the immune system. The recommended dose is at least 100 grams twice a week. These oily fish are readily available and, in the case of oily fish, cheap too. They are a valuable source of protein , vitamin D and  long-chain omega-3 fatty acids  , which help regulate inflammation in the body. The blue fish is among thefoods indicated to prevent cognitive dysfunction and brain decay. Seafood is also allies of the immune system, because it is rich in  zinc and vitamin B12 . During the winter season you prefer mussels and scallops , which are caught right in this period. A healthy tip: prefer fresh or frozen fish to canned or smoked bagged fish! To balance the immune system even more, and in addition to give flavor to the fish, add garlic , rich in allicin , with antibiotic effects, to the kitchenand antifungal and can prevent colds .

The role of Legumes and Cereals

They produce antibodies and are a valuable protein source capable of ensuring a great immune response. Chickpeas , beans , lentils should be eaten at least three times a week because they repair and make body tissues grow, satiate and regulate blood sugar . The dried ones are excellent for soaking or cooking without soaking them first, but for convenience, jarred legumes can also be used to enrich soups and stews , or to prepare humus, legume curry or hot and cold side dishes.

80 grams every day ensure balance of the immune defenses because they contribute to intestinal well-being. Buckwheat , oats , spelt and barley are cereals rich in fibre , mineral salts and essential fatty acids . Get off to a good start in the morning: rolled oats are the ideal choice. A hot and delicious porridge for breakfast is a panacea for the body. Chia seeds can also be added to it . As for the type of bread, it is useful to know the varieties, flours and yeastsfor a more suitable choice for personal nutrition.

Even when choosing the healthiest take-out foods to order, pay attention to the presence of substances that are friendly to the immune system.

Yogurt and chocolate: Snacks for Immune Defenses

A healthy hunger breaker? Yogurt , for example: in fact , it contributes to the proper functioning of the immune system. Merit of lactic ferments, which regulate the intestinal flora and therefore the body’s defenses . Frozen yogurt is also  beneficial.

Also excellent is a small square of dark chocolate (25 grams per day, with at least 70% cocoa), which is a concentrate of energy . It contains serotonin , known as the ” happiness hormone “, endorphins, effective pain inhibitors , and diphenyldantonin, an antidepressant. Above all, chocolate stimulates the production of T lymphocytes , which act against infections.

In the future, knowing how many nutrients a particular food contains will be easier, thanks to the new  Italian food labels and a nutritional logo called NutrInform Battery .

Best Foods for the Immune System

  • Green vegetables
  • Oranges
  • Mandarins
  • Clementines
  • Lemons
  • Grapefruits
  • Cedars
  • Kiwi
  • Pineapple
  • Brazil nuts
  • Cashew nuts
  • Sunflower seeds
  • Mustard
  • Brown rice
  • Tuna
  • Sardines
  • Salmon
  • Blue fish
  • Seafood
  • Garlic
  • Turmeric and curry
  • Pumpkin
  • Chickpeas
  • Beans
  • Lentils
  • Buckwheat
  • Barley
  • Oats
  • Yogurt
  • Dark chocolate


Onions are also friends with the immune system. In reality, there isn’t just one onion. There are many types of onions and each Italian variety has its own characteristics .

Among the foods that increase defenses there are also  functional foods that improve skin aging.


Manganese-rich foods are great for the immune system.



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