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The 10 must-have foods to improve the immune system

Good nutrition is one of the first sources of well-being, and choosing the right foods helps us feel better, have more energy and cope with times of stress. And during the cold season he is the special observed: our immune system. It often rains advice on how to "strengthen" it, even though the right actions, correct lifestyles and a healthy diet should rather "balance" it, thus allowing our body to function properly. There are simple rules to follow to ensure a healthy winter: get enough and good 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 especially at the table that we can effectively go on the attack: with foods "friendly" to the immune system, aches and pains will stay away.

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Gut health
One food that can be consumed daily, rich in probiotics and live and active milk enzymes, is yogurt.
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Resisting infection
Vitamin C helps the body's ability to resist infections and seasonal ailments. Regular consumption of citrus fruits consolidates our immune system's defenses.
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Antioxidants
Resistance to infection can be improved by providing the body with antioxidants. Green tea is considered one of the most powerful allies for boosting immunity and preventing disease.
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Free radicals
Staying on the topic of antioxidants, the consumption of fresh berries, especially in summer, also contributes to the normal functioning of the immune system and counteracts the production of free radicals.
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Natural antibacterial
Staying on the topic of antioxidants, the consumption of fresh berries, especially in summer, also contributes to the normal functioning of the immune system and counteracts the production of free radicals.
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The dried fruit
The function of Omega 3 and its nutritional intake are critical to ensure the health status of the body.
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Whole grain cereals
The whole family of whole grains, starting with barley, rice, wheat, and spelt (also in flaked form), provides a good supply of sulfur amino acids. Consuming one or two servings a day (80-120 grams) provides a great immune boost.
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Legumes
Chickpeas, beans, and lentils have immune benefits because they promote the production of antibodies due to lysine, an essential amino acid that is essential for the health of our bodies.
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Cocoa
The positive effects of chocolate on mood are well known, but far less known are the benefits it can have on our immune system. In fact, according to recent studies, chocolate is a powerful anti-inflammatory.
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Orange-colored fruits and vegetables are rich in vitamin A. Among them, carrots prove to be a veritable mine of beneficial substances. The positive influence on the immune system also comes from the strong presence of vitamin C.
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