Boost your defences strong by eating nourishing vegetables

Although exposure to viruses is sometimes inevitable, there’s plenty you can do to keep your immune system working efficiently. Even minor deficiencies of certain nutrients like vitamins, minerals and animo acids, and excess sugar and saturated fat consumption can weaken your defences and make you more vulnerable to disease.

What to eat for a strong immune system

1. Garlic, onion, and leeks: Rich in vitamin B6, they are essential for an effective immune system. They also have mucolytic, anti inflammatory effects and anti-cough properties, particularly recommended for treating congestion and coughing.

2. Kiwis and citrus fruit: Regularly consumption of food that contains vitamin C stimulates the lymphocytes (essential for fighting infections). This vitamin also helps us to recover more quickly from cold and flu and reduces symptoms.

3. Orange vegetables: Betacarotenes are the orange pigments found in vegetables like carrots, sweet potatoes, and pumpkins, and they are beneficial for a healthy defence system.

4. Mushrooms: Shiitake, Maitake and Reishi mushrooms increase the number and activity of immune cells. They contain vitamin B and have anti-inflammatory, antioxidant, and anti-viral properties.

5. Bee products: Royal jelly strengthens and regenerates, improves general health and can inhibit the growth of the flu virus. Honey has bactericide properties and is very effective against colds and sore throats.

6. Leafy green vegetables: Spinach, cabbage, beans, rockets, watercress, artichokes, and Swiss chard are sources of abundant vitamin A, an antioxidant that protects the biological membranes and counteracts the immunosuppressive effects of free radicals.

7. Nuts: Raw or lightly roasted (not fried) they are rich in vegetable oils and vitamin E, substances that help to neutralise cell imbalance and strengthen the defences necessary for adequate functioning of the lymphocytes.

This post is also available in: Portuguese (Portugal)