What to eat in autumn to strengthen the immune system against seasonal ailments

In this short guide, we focus specifically on what to eat in the fall to strengthen the immune system against seasonal ailments.

The importance of the food we eat

The habit of consuming healthy foods allows to preserve the functionality of mucous membranes. These tissues are the first barrier to defend us from the attack of pathogens or the oxidizing action of free radicals.

In addition to the quality of the food, it is also good to monitor the quantity, so that the systems of our body work at their best. The supply of vitamins and minerals is the active part that stimulates the defenses and protects our cells. The most precious foods that cannot be missing are vegetables, especially fruits and vegetables, and it is important prefer seasonal ones. They are rich in essential micronutrients. The trick to absorb them best is to consume any variety, even raw when possible, or not overcooked. A good cooking method, which preserves the organoleptic properties better than others, is steam.

What to eat in autumn to strengthen the immune system against seasonal ailments?

You need a good supply of vitamins, especially those of groups A, C and E, powerful antioxidants. Here’s where to find them this season.
Vitamin A is present in both animal and vegetable foods. The first group includes milk, eggs, fish such as salmon, mackerel and herring. Vegetables rich in vitamin A are, on the other hand, all yellow-orange fruits and vegetables and dark green leafy vegetables. This season we have for example carrots and pumpkins, broccoli, spinach, dandelion, parsley.
Vitamin C is obtained from kiwis, citrus fruits, berries and fresh figs, but also turnips, broccoli, cabbage, cauliflower and Brussels sprouts.

We find vitamin E especially in extra virgin olive oil, dried fruit and oil seeds. The seeds are small concentrates of nutrients, but also of calories: let’s limit ourselves to one tablespoon a day, to munch on or use to enrich dishes.

Zinc helps the immune system

Among the precious minerals, the protagonist in the defense of the organism is zinc. It can be found in meat, fish, shellfish, eggs and dairy products. In the plant kingdom it is available in wheat and whole grains, even better if sprouted. It is in legumes such as chickpeas, beans, peas, soy, in nuts such as walnuts and almonds and in seeds. In particular in the seeds of sesame, pumpkin, poppy, sunflower, celery and mustard.

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