![\"health-nutrition-foods-vegetables-frutis-diet\"](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2023\/10\/What-to-Eat-to-Strengthen-Your-Immune-System.png\")
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Knowing what to eat to strengthen the immune system means helping the body prevent, and eventually combat, attacks from viruses and bacteria.<\/strong><\/p>\n In fact, there are many foods capable of helping the body by boosting its defenses.<\/p>\n While the quality and strength of an organism play an innate role, diet is essential for fortifying it<\/strong> and making it less vulnerable to viruses, bacteria, and ailments we come into contact with daily, regardless of health emergencies.<\/p>\n Naturally, at the top of the list, you will find many types of fruits and vegetables, but not only: the lactic ferments in yogurt or even the flavonoids found in dark chocolate, for example, prove to be valuable aids in boosting the immune system.<\/strong><\/p>\n Spinach is a great source of vitamin C and folic acid,<\/strong> which can increase the immune defenses and repair cells.<\/strong><\/p>\n This leafy green vegetable can also keep the body well hydrated and increase energy levels.<\/strong><\/p>\n In addition to spinach, all bitter vegetables are at the top of the list of things to eat to strengthen the immune system.<\/strong><\/p>\n Their diuretic properties help the body detoxify,<\/strong> allowing it to cleanse deeply.<\/strong><\/p>\n Both spinach and other bitter vegetables can be consumed raw or cooked, but it’s preferable to eat them raw to preserve their valuable nutritional properties.<\/p>\n Broccoli is among the most well-known foods with excellent anti-inflammatory properties<\/strong> and provides essential minerals<\/strong>, making it a fundamental ally against the flu.<\/p>\n Steam them and season with a drizzle of oil, salt, and pepper; they will maintain their organoleptic properties.<\/p>\n Garlic is also one of the foods that improve the immune system.<\/strong><\/p>\n It contains sulfur, a substance that inhibits bacterial growth and keeps the intestine clean.<\/strong><\/p>\n It also contains allicin and sulfur, two substances that stimulate cellular reproduction and multiplication, necessary to combat infections.<\/strong><\/p>\n Allicin has antibiotic, antimicrobial, and antifungal effects,<\/strong> significantly enhancing immune defenses.<\/p>\n For this reason, those who regularly incorporate garlic into their diet suffer from nearly 50% fewer seasonal ailments and recover more quickly from colds and flu.<\/p>\n Pomegranate is not only an excellent ally for the skin<\/strong> but also a food rich in nutrients, antioxidants, and vitamins.<\/strong><\/p>\n These properties make it a perfect fruit to combat the cold and flu<\/strong> and, in general, prevent seasonal illnesses.<\/strong><\/p>\n Consume 1 or 2 pomegranates every day during this time of year, either on their own, as a complement to salads, or by extracting their juice.<\/p>\n Royal jelly, the food the queen bee feeds on, is a concentrate of beneficial substances: vitamins from groups A, B, C, and E; minerals like copper, iron, phosphorus, and selenium; unsaturated fatty acids, and even calcium.<\/strong><\/p>\n Taking a teaspoon of royal jelly in the morning, preferably on an empty stomach, helps prevent infections.<\/strong><\/p>\n Honey also contains substances with bactericidal and antibiotic effects.<\/strong> Consuming a spoonful daily can help prevent coughs, the flu, colds, and sore throats by disinfecting the respiratory tract.<\/strong><\/p>\n Propolis, the substance bees use to cover the hive, is another excellent product for health. It has a high content of amino acids, vitamins, essential oils, trace elements, and bioflavonoids, helping to contain viral and bacterial diseases.<\/strong><\/p>\n Taking propolis is advisable in case of seasonal respiratory illnesses and when immune defenses are weakened due to stress, anxiety, and depression.<\/strong> When stress increases, in fact, the immune system suffers, making us more vulnerable to illnesses.<\/p>\n Citrus fruits are known to be excellent allies for health.<\/strong><\/p>\n Oranges, lemons, grapefruits, and limes have a high content of vitamin C, which helps the immune system fight diseases and strengthen the body.<\/strong><\/p>\n Furthermore, vitamin C promotes the absorption of iron found in plant-based foods, so consuming different types of fruits and vegetables along with citrus fruits has a double beneficial effect.<\/p>\n Red grapes and bananas also increase immune defenses. Rich in potassium, they strengthen bones<\/strong> and act as a barrier against various viruses and bacteria.<\/strong><\/p>\n Lentils, beans, chickpeas, and peas should be consumed daily.<\/p>\n Legumes, in fact, have a high iron content<\/strong> that makes them beneficial substances.<\/p>\n They should be well-cooked to better tolerate the intestines and eaten whole, with their skins, as this is where the anticancer substances<\/strong> are concentrated.<\/p>\n Soy is also good, rich as it is in phytoestrogens capable of defending against breast and uterine tumors.<\/strong><\/p>\n Dark chocolate can enhance a group of lymphocytes that improve our defenses, teaching them to adapt to changing infections.<\/p>\n Rich in a plant molecule, flavanol, which has a hypotensive and protective effect on the heart by lowering the amount of lipoproteins (bad cholesterol),<\/strong> dark chocolate has many beneficial effects.<\/p>\n It also inhibits the activation and aggregation of platelets, slowing down the process of arteriosclerosis,<\/strong> and also has a good content of vitamins.<\/p>\n Vitamin C increases immune defenses, stimulates iron absorption, and prevents cell oxidation (slowing down cellular aging); vitamin A delays the effects of aging, stimulates cell reproduction in the skin and hair, and promotes bone growth.<\/strong><\/p>\n <\/p>\n Yogurt is rich in live and active lactic ferments, true “good bacteria”<\/strong> that can improve and protect the intestinal flora<\/strong> from any less friendly bacteria.<\/p>\n By regulating the bacterial flora, yogurt helps protect the immune system.<\/strong><\/p>\n In addition to yogurt, all fermented foods are recommended, especially kefir.<\/p>\n Kefir, very rich in probiotics, helps fight viruses and bacteria.<\/strong><\/p>\n A natural remedy with top marks for preventing the flu and boosting the immune defenses is aloe vera.<\/p>\n Its juice (found in supermarkets, organic food stores, and pharmacies) contains a blend of vitamins that rival the best fruits and many minerals.<\/strong><\/p>\n Drinking it in the morning is perfect for ensuring excellent health.<\/strong><\/p>\n Ginger is a root widely used in Asian cuisine.<\/p>\n The reason? It provides significant health benefits, making it one of the top ingredients in natural medicine<\/strong> that has been popular in the East for centuries.<\/p>\n Ginger contains many antioxidants that help fight infections and combat cell aging by preventing cell oxidation.<\/strong><\/p>\n You can use it fresh, chewing it in peeled pieces, or dried, pulverized and added to hot or cold dishes.<\/p>\n In addition to ginger, other roots and spices useful for strengthening the immune system include black pepper, cloves, and cinnamon, which can reactivate metabolism and eliminate toxins and waste.<\/strong><\/p>\n Spices, especially chili, are great allies against the flu and fever<\/strong> because they are natural sources of acetylsalicylic acid,<\/strong> which is the main component of aspirin,<\/strong> the medicine we all use to treat seasonal illnesses.<\/p>\n Mushrooms contain beta-glucans, complex carbohydrates that enhance the activity of the immune system against infections and even against tumors.<\/strong><\/p>\n Their high selenium content helps white blood cells produce cytokines, protein molecules necessary for cell regeneration.<\/p>\n They also contain immunostimulants that activate white blood cells, responsible for defense against viral and bacterial infections.<\/strong><\/p>\n It is said that onions absorb bacteria.<\/strong><\/p>\n Now, we wouldn’t want to exaggerate, but there is some truth to this popular belief.<\/p>\n Just like garlic, onions are a natural remedy for cold-related disorders.<\/strong><\/p>\n This food is truly rich in antiseptic and antibacterial properties:<\/strong> cut some slices into your salads, use them to season vegetable soups and risottos, and you will see that they are an excellent ally in fighting the flu and cold.<\/strong><\/p>\n Green tea is, not by chance, the most consumed beverage in Asia. As with ginger, it is also a substance widely used in natural medicine.<\/p>\n It contains polyphenols, powerful antioxidants that increase immune defenses and combat free radicals.<\/strong><\/p>\n Black tea would also help the immune system. According to a study conducted at Harvard University,<\/em> drinking five cups of black tea a day helps the immune system quadruple its defenses thanks to theanine.<\/strong><\/p>\nHere’s What to Eat<\/h1>\n
![\"spinach-vegetables-food\"](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2023\/10\/Spinaci-verdura.png\")
<\/p>\nSpinach: Ideal for Boosting the Immune System<\/h2>\n
Broccoli: Great Anti-Inflammatory Properties<\/h2>\n
![\"garlic-food-health\"](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2023\/10\/02-aglio.png\")
<\/p>\nGarlic: Inhibits Bacterial Growth<\/h2>\n
Pomegranate: Rich in Vitamins<\/h2>\n
![\"\"](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2023\/06\/Healing-Honey-Treatment-1-1.png\")
<\/p>\nHoney, Propolis, and Royal Jelly: Help Prevent Infections<\/h2>\n
Citrus Fruits: Boost the Immune System<\/h2>\n
![\"legumes-food-health-diet\"](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2023\/10\/05-legumi.png\")
<\/p>\nLegumes: Increase Defenses<\/h2>\n
Dark Chocolate: Improves the Immune System<\/h2>\n
![\"yogurt-diet-food-breakfast\"](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2023\/10\/ellie-ellien-wg2xU_UNiVc-unsplash-1.jpg?w=300\")
<\/p>\nYogurt: Protects the Body from Viruses and Bacteria<\/h2>\n
Aloe Vera: Boosts Immune Defenses<\/h2>\n
![\"ginger-health-food-diet\"](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2023\/10\/08-zenzero.png\")
<\/p>\nGinger: Helps Fight Infections<\/h2>\n
Chili & Spices: Natural Aspirin<\/h2>\n
![\"mushroom-food-diet-health\"](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2023\/10\/andrew-ridley-bx0a2yq2hxs-unsplash-1.jpg?w=300\")
<\/p>\nMushrooms: Increase Defenses<\/h2>\n
Onions: Antiseptic and Antibacterial Properties<\/h2>\n
![\"tea-cup-flowers-table-infusion\"](\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2023\/09\/Revitalize-Your-Post-Summer-Wellness-with-These-8-Detoxifying-Herbal-Teas.jpg\")
<\/p>\nGreen Tea: Fights Flu Viruses<\/h2>\n