Whether in freezing cold or intense heat, extreme temperatures demand more from the immune system. In this sense, diet can help.
With sudden changes in temperatures, keeping a strong immunity is indispensable. This is because it plays a crucial role in protecting the body against diseases. But for this, it is necessary to maintain a healthy diet. After all, this is the main tool to stimulate the functioning of the immune system.
According to nutritionist Antônio Wanderson Lack de Matos, a good diet plays a fundamental role in maintaining a healthy immune system, but it is not the only element.
“A diet rich in nutritious foods can strengthen the immune system and help protect the body against disease. However, it is important to adopt a holistic approach to health, including other healthy habits, to maintain immunity at its best. Consulting a nutritionist or health professional can be helpful in creating a personalized eating plan,” explains the doctor.
Many foods, citrus fruits, garlic, and green vegetables are accessible and can be found in markets at reasonable prices. Therefore, keeping immunity up to date does not necessarily require a high budget.
Next, the expert has separated the 7 best foods to boost immunity and explained how to incorporate them into your daily diet. Check it out:
- Citrus fruits
Citrus fruits, such as oranges, lemons, and grapefruit, are widely known for their high concentration of vitamin C. According to Antônio, vitamin C is an antioxidant that can help strengthen the immune system by stimulating the production of white blood cells and increasing the production of antibodies. “Consuming a daily portion of these fruits can be beneficial,” says the nutritionist.
- Garlic
Garlic is known for its powerful antibacterial and antiviral properties. It contains a compound called allicin, which has been shown to enhance the function of white blood cells and help fight off infections. “Adding garlic to your meals or taking garlic supplements can be an effective way to support your immune system,” suggests the nutritionist.
- Spinach
Spinach is packed with essential nutrients like vitamin C, vitamin E, and beta-carotene, which are all crucial for maintaining a healthy immune system. Vitamin E, in particular, is a potent antioxidant that helps protect cells from damage caused by free radicals. “Incorporating spinach into your diet, whether in salads, smoothies, or cooked dishes, can provide a significant boost to your immunity,” says Antônio.
- Yogurt
Yogurt contains beneficial probiotics, which are live bacteria that help maintain a healthy gut microbiome. A healthy gut is essential for a strong immune system, as a significant portion of the body’s immune cells reside in the gut. “Opt for plain, unsweetened yogurt and consider adding fresh fruits or honey for natural sweetness,” recommends the nutritionist.
- Almonds
Almonds are an excellent source of vitamin E, which is a powerful antioxidant that helps support the immune system. They also contain healthy fats, fiber, and protein, making them a nutritious snack option. “A handful of almonds daily can help keep your immune system functioning optimally,” states Antônio.
- Red Bell Peppers
Red bell peppers are one of the richest dietary sources of vitamin C, even surpassing citrus fruits. They also contain beta-carotene, which the body converts into vitamin A, another essential nutrient for immune function. “Adding sliced bell peppers to salads, stir-fries, or as a crunchy snack can help support your immune health,” suggests the nutritionist.
- Green Tea
Green tea is rich in flavonoids and epigallocatechin gallate (EGCG), which are potent antioxidants that help protect cells from damage and support immune function. Green tea also has anti-inflammatory properties, which can help reduce the risk of chronic diseases. “Drinking a few cups of green tea daily can be a simple way to give your immune system a boost,” advises Antônio.
By incorporating these 7 immune-boosting foods into your daily diet, you can help keep your body strong and protected against diseases. Remember, a balanced diet, regular exercise, adequate sleep, and stress management are all essential components of maintaining a healthy immune system.