The 10 foods not to be missed in your diet to boost your defenses

We have already said goodbye to summer and the hottest and coldest days are beginning. AND Although low temperatures often lead to viral infections, such as colds and flu, our immune system should be strong enough to resist them.

In this line, there food It plays a fundamental role in helping you strengthen your defenses. So, the dietitian Anne Mauney speak with The New York Journal and revealed the 10 foods you consider essential in your diet to boost immunity and protect health .

Mushrooms and other types of mushrooms are rich in selenium, riboflavin and niacin. All allow our body to strengthen the immune system.

This ingredient can perfectly accompany dishes such as pasta, scrambled eggs, omelettes, as a topping on pizza or mixed into a salad. The possibilities are numerous.

Potatoes contain a high amount of vitamin A and are one of the most popular and favorite foods among people. They’re completely versatile, so you can make healthy versions, like in the air fryer, or prepare them in the oven.

In addition, you can accompany them with equally healthy condiments, such as olive oil, salt (without overdoing it) and pepper.

A handful, which is about a quarter cup, contains 50% of the daily amount of vitamin E we need for a strong immune system. You can eat them raw, but also use them for breakfast, accompanied by yogurt, fruit, or even drink enriched almond milk.

Our intestinal flora plays a very important role in stimulating our immune system. That is why Consuming probiotics, like those found in different types of yogurt, can help us stay stronger.

In addition, this product is an excellent source of vitamin D, also essential for the prevention of viral diseases.

There are a wide variety of green leaves that you can eat: lettuce, spinach, kale, chard or just whatever you like best. In general, these are foods rich in fiber, antioxidants and folate that support the body’s immune function.

In cold weather, a cup of tea will not only keep you warm, but its components, such as polyphenols and flavonoids, are powerful antioxidants that help fight disease. You can try classic black tea or experiment with green tea.

This vegetable is very versatile: you can include it in everything from a salad to a hot dish, like soups and stews. It is rich in glutamine, a component that strengthens the immune system and prepares it to face infections.

The properties of garlic are well known: it is able to help the body fight infections, and it is It has antibacterial and antifungal properties. Plus, it’s a favorite of many when it comes to adding flavor to meals.

Oats are a very complete food, rich in beta-glucan, a fiber that stands out for its antimicrobial nature and its antioxidants. Both help stimulate the immune system and therefore strengthen the body’s defenses.

Plus, it’s easy to prepare: you can eat it for breakfast with yogurt or vegetable milk, or grind it to make oatmeal and prepare healthy cakes.

Omega-3-rich fish, like salmon, not only help reduce inflammation in the body, but also protect the lungs and prepare the body to resist colds. and other respiratory infections.