Learn about healthy foods that will strengthen your immune system

Changes in temperature, moisture, sedentary lifestyle and a poor diet can have a negative influence on your immune system and make you more vulnerable to germs. To mark World Food Day, which is celebrated on 16 October every year, let’s talk about which products super-charge the immune system and how they do it.

Which foods boost the immune system?

• Citrus fruits like lemons, oranges, mandarins, grapefruit and kiwis contain a lot of vitamin C, fibre and water. Vitamin C promotes tissue healing, prevents premature cell ageing, helps to produce energy, aids the absorption of iron and reduces the symptoms of a cold.
• Garlic. This is a known natural antibiotic with antibacterial properties. It boosts the body’s ability to fight bacterial infections and some viruses. It is a powerful antioxidant and improves levels of LDL cholesterol while lowering blood pressure. That makes it good for your heart.
• Onions. Onions are 90% water and they also contain group B vitamins which are essential to the nervous system and strengthen the immune system. They also contain vitamins E and D, which are great antioxidants that slow down cell ageing. The prevent clot formation and, like garlic, they contain sulphur, which gives them antibacterial and antiseptic properties.
• Mushrooms. Mushrooms contain a lot of water, which hydrates the tissues and clears congestion. They contain polysaccharides to combat respiratory infections. A source of proteins, they stimulate the activity of the nervous system and brain.
• Camomile tea, green tea, ginger, thyme, lavender and eucalyptus all have soothing properties that help to relieve a runny nose. They also help clear congestion from the upper respiratory tract and soothe a sore throat.
• Honey is a great natural antioxidant. It increases metabolism of the liver and helps to eliminate toxins. It prevents fluid retention and the fatigue associated with swelling and oedema. It soothes the throat and cough.
• Yoghurt contains lactobacillus which blocks the proliferation of some viruses. It protects intestinal health, helps to control bad cholesterol, helps the digestion and prevents diarrhoea. It contains probiotics that strengthen the body’s natural defence systems.
• Pumpkins and courgettes contain high levels of pro-vitamin A, which boosts the immune system and helps to prevent respiratory disease. They are also very diuretic, prevent fluid retention and help to reduce congestion.
• Vegetables such as watercress, spinach, chard and endive which, as well as vitamin C, contain calcium, iron, potassium, vitamin A, E and group B vitamins. They therefore improve oxygenation, the transport of energy, the health of the mucous membranes and skin, digestion and intestinal transit.

These foods are not able to cure illnesses on their own, but they can help you to overcome them and strengthen your body to defend itself against further infections.

This post is also available in: Italian