10 foods to boost immunity

The cold is here (South, Southeast) and with it several diseases appear, such as colds , flu , pneumonia , laryngitis and even cold sores . It is at this moment that the body needs a little extra help to resist and fight so many diseases, and food plays an important role in maintaining immunity and strengthening the body. See our food tips that will boost your immunity and help you fight different diseases.

1. Chestnut of Pará. Also known as Brazil nut, these seeds are rich in selenium , an important oligomineral for the repair and maintenance of the immune system. The recommended dose is 1 chestnut per day.

2. Plain yogurt. Yogurt is rich in proteins that help keep the immune system always in good condition. By the way, these milk derivatives have probiotics that regulate the intestinal flora and also reinforce the body’s defenses.

3. Fish and seafood. In addition to being an excellent source of protein and omega-3 , fish and seafood are rich in zinc , an important mineral for the immune system. In addition to fish and seafood, another important source of zinc is whole and fortified cereals.

4. Flaxseed. Flaxseed is rich in omega-3. Studies show that these fatty acids are essential for the immune system and must be obtained through food. Flaxseed oil is also beneficial in this regard. Other sources of omega-3s are fish such as tuna, salmon and mackerel.

5. Dark green vegetables . Foods such as kale, broccoli, Swiss chard, escarole and other dark green plants are rich in folic acid and vitamins A , B6 and B12 . These nutrients act in the maturation of the immune system and help to fight infections. Always include this type of food in your meals.

6. Citrus fruits. These foods are known to be rich in vitamin C , an essential nutrient for maintaining immune system cells. Fruits rich in vitamin C are: orange, lemon , acerola , tangerine, kiwi and guava.

7. Tomato. This food is rich in lycopene or vitamin E , a substance that removes free radicals from the body, protects cells and even prevents cardiovascular diseases.

8. Ginger . This root has antibacterial action in addition to vitamins B6 and C, important for immunity. Add ginger to juices, sweets and even savory foods.

9. Garlic and onion . These foods have antibacterial substances that fight many diseases, such as respiratory infections. Use them preferably raw or crushed in pates and pastes.

10. Water. Water is essential for strengthening immunity. In addition to lubricating the respiratory tract, it eliminates toxins, hydrates the body and participates in electrolyte balance. Drink at least 2.5 liters of water a day, especially in winter, which is a very dry season.

With a healthy and balanced diet, you will have a stronger and more resistant body.

Jeanne Kenney
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I’m a stylist trainer, a content creator, and an entrepreneur passion. Virgo sign and Pisces ascendant, I move easily between my dreams, the crazy world I want, and my feet on the ground to carry out my projects.

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