Correio newspaper | 10 foods that help strengthen immunity

See how they can help prevent colds, flu and other respiratory infections typical of this time of year

In autumn, the body tends to be more susceptible to respiratory diseases due to a series of seasonal and environmental factors. Temperature changes, relative humidity and the presence of seasonal viruses are just some of the elements that contribute to this increase in the incidence of colds, flu and other respiratory infections. Therefore, at this time of year, it is crucial to strengthen the immune system to help the body face these challenges.

According to pharmacist Paula Molari Abdo, the immune system is made up of a series of cells that maintain the body’s defense, protecting the body against diseases and infections caused by external agents such as bacteria, viruses and parasites. When immunity is low, the body finds it difficult to protect itself, leaving the body more exposed to so-called opportunistic diseases.

Taking care of your diet is one of the ways to help strengthen your immunity and prepare your body to face the challenges of this time of year. So, below, check out 10 foods to add to your menu and improve your immune system!

Rich in vitamin C, citrus fruits help in the production of white blood cells, which are essential for fighting infections and maintaining a healthy immune system. “Vitamin C acts directly on our defense cells and helps fight disease-causing microorganisms, strengthening our antibodies”, says pharmacist Luciana Rocha.

Garlic contains sulfur compounds that stimulate the immune system, helping to prevent colds and flu, as well as having antibacterial and antiviral properties. Furthermore, according to nutritionist Sandro Ferraz, this is a food that helps the liver to activate enzymes that can eliminate toxins.

Consuming yogurt helps to restore the beneficial bacteria in the intestinal flora, called probiotics. “These microorganisms contribute to strengthening immunity. A healthy intestine is capable of separating what is not good for you and absorbing the main micronutrients, such as vitamins”, explains nutritionist Daniela de Araújo Medeiros.

A rich source of antioxidants, such as vitamin E, dark green vegetables help fight free radicals and strengthen the immune system. Mariana Catta-Preta, nutritionist and PhD in Sciences, spinach, for example, is a rich source of antioxidants and bioflavonoids. Recommended to help combat anemia, due to the high iron content, it also has a lot of fiber and high nutritional value.

Ginger has anti-inflammatory and antioxidant properties that help reduce inflammation in the body, as well as antiviral properties that can help prevent infections.

“Several scientific studies have described the bioactive compounds in ginger; Among them, the most important is gingerol, whose medicinal properties have already been proven”, explains nutritionist Dr. Marcella Garcez.

Rich in beta-carotene, converted into vitamin A in the body, carrots strengthen the body’s mucous membranes and barriers against invading pathogens. Furthermore, vitamin A is anti-inflammatory and has the function of modulating immunity.

According to Mariana Catta-Preta, oilseeds are rich sources of fiber, calcium, iron, potassium, zinc, vitamin E, selenium and folic acid. Among its benefits are strengthening the immune system and healing and antioxidant action. Furthermore, these foods also help reduce bad cholesterol (LDL) and increase good cholesterol (HDL), control blood pressure and alleviate PMS symptoms.

These meats are excellent sources of high-quality proteins, essential for the production of antibodies and the proper functioning of immune system cells. Furthermore, lean meats are rich in nutrients such as zinc, iron and B vitamins, which play crucial roles in maintaining immunity.

Rich in antioxidants, such as catechins, green tea helps prevent cellular damage caused by free radicals, thus strengthening the immune system.

“One of the processes that can increase the speed of aging is the oxidation of the body’s molecules. The drink [chá verde] it acts precisely in this aspect, protecting against free radicals”, explains Alex Botsaris, general practitioner and specialist in infectious diseases and member of the State Medicinal Plants Program of the State Department of Health of Rio de Janeiro (SES/RJ).

Mushrooms play a crucial role in promoting immunity due to their richness in nutrients and bioactive compounds. They contain beta-glucans, a type of soluble fiber that has been shown to strengthen the immune system by stimulating the production of immune cells in the body.