Winter is already approaching and, in the meantime, temperature changes put a strain on our immune system, which at some point gives in and collapses in the form of colds, sneezing and runny noses. The main culprits are viruses. We may have started to bundle up a little more and wonder what we can eat to prevent a cold.
The immune system is our first line of defense against harmful pathogens and acts as a powerful network of organs, cells and proteins that work together to protect us from viruses, bacteria and other germs. If these “enemies” attack our body, it is the immune system, which is a kind of guardian, which is responsible for repairing the damage and which adapts to future threats.
The challenge is to keep him fit and healthy. And, there are several ways we can achieve this, such as regular physical activity and a good sleep routine. Diet, with emphasis on certain nutrients, also plays a determining role.
Although there are no miracle foods or diets that attack them, a healthy diet will help the immune system function at its best and will be able to defend the body against these attacks. In fact, some research suggests that by providing the body with the most adequate and essential nutrients, we can prevent colds.
What foods stimulate the immune system
We emphasize that if we look for a miracle, we will not find it, even in the greatest superfood. But a healthy, balanced diet, including a variety of foods and adequate nutrient intake, helps maintain a strong immune system and fight viruses. Some of these nutrients that will help us the most are:
Vitamin C
Vitamin C, found in foods like citrus fruits, tomatoes, broccoli or grapefruit, helps protect our bodies against oxidative stress, which helps strengthen immune function. As an antioxidant, vitamin C is a free radical scavenger and improves immunity by supporting cellular function according to this study.
This water-soluble vitamin, combined with B12 and folic acid, helps us regulate the body’s immune response to possible external attacks.
Vitamin E
Vitamin E found in nuts, seeds and vegetables is fat soluble and plays an essential role in regulating and strengthening the functioning of the immune system. This fat-soluble vitamin, like A and D, helps us stimulate the production of cells necessary for the functioning of the immune system.
Vitamin D
Regarding vitamin D, which we get from two sources, food and sunlight, some studies have shown that people with low levels of this vitamin are at greater risk of contracting infections. We can include oily fish like salmon and mackerel, as well as foods like eggs to top up our vitamin D levels.
Beta-carotenes: green leafy vegetables and root vegetables
Beta-carotene is converted to vitamin A, which is anti-inflammatory and can help antibodies respond to toxins such as viruses. It can be found in foods like spinach, kale, pumpkin or carrots. Additionally, we need to remember that vitamin A is fat soluble, so consuming foods with healthy fats will help us absorb it better.
Probiotics: yogurt
Research has also shown that there is a relationship between gut health and overall health. Specifically, the gastrointestinal tract contains a complex microbial community that helps us maintain our health. Choosing to consume foods rich in probiotics like yogurt can help us increase the amount of good bacteria in the gut microbiome.
A food that provides high quality proteins and helps us diversify the bacterial strains present in the intestine. Here you have to be careful to choose options without excess added sugar that you can supplement with cinnamon and fresh fruit.
Zinc: poultry, seafood, meat and nuts
This mineral, abundant in meat, poultry, seafood, beef and lamb, as well as nuts like walnuts, also helps us strengthen the immune system. This review of several studies further confirms that certain types of immune cells, notably white blood cells, cannot function without zinc. Nuts like cashews, almonds and pine nuts are excellent sources of zinc.
Selenium
Selenium deficiency is linked to reduced immunity. This mineral is found in proteins such as meat, fish, seafood, cereals, eggs, fruits and vegetables.
Healthy fats: omega 3 acids
Omega 3 acids, present in particular in certain types of fish such as salmon, sardines, herring and mackerel, help us improve the functioning of immune cells. Some studies support claims such as that one type of omega 3 can increase white blood cell activity, further boosting immunity.
Iron: eggs and tofu
Iron is generally associated with an essential element for red blood cells, but it is also important for maintaining natural defenses. In addition to red meat, iron can be found in other plant sources such as eggs or tofu.
Garlic
Garlic contains many compounds associated with immune function. We are talking about active compounds that contribute to various biological processes thanks to their antibacterial, anti-inflammatory, antioxidant and neuroprotective properties. One of the most notable is allicin, an active ingredient that supports the response of certain types of white blood cells against disease, helping them fight viruses. In this sense, some research shows that garlic can increase the immune response and reduce inflammation.
