To strengthen the immune system and increase defenses, these foods are needed

Vitamins are great allies of well-being, of the body and mind, along with other important elements such as minerals. They play an important role, they help to strengthen the immune system, which is essential for identifying foreign organisms or substances in our body. When it works well, it exploits potential and spot intruders. Nutrition can improve the performance of the defenses and strengthen them, to be less vulnerable.

To strengthen the immune system and increase defenses, these foods are needed, which are rich in some vitamins and nutrients necessary to fight any infections.

Vitamins

Vitamins A, C, D, E, powerful antioxidants, play a very important role in preventing infections and increasing white blood cells. To fill up on these nutrients, you need to consider these foods: eggs, mushrooms, green leafy vegetables, citrus fruits, whole grains.

If you want to regulate the bacterial flora, also integrate some dairy products, for live lactic ferments. For fruit we can choose kiwi, strawberry, citrus, papaya. An incredible source of Vitamin C is pepper, even more than orange, tomato.

As for fish, both tuna and salmon are recommended, because they contain Omega 3 fatty acids, molluscs for the supply of Vitamin B12. Both red and white meat can increase the supply of vitamins, in the doses recommended by an expert. In the list of nutritious foods, nuts are included, if consumed in not excessive doses.

Minerals

For the correct functioning of the immune defenses, some minerals are of great help: zinc, copper, selenium and iron. A healthy and balanced diet includes fresh and healthy foods that contain minerals, supporting the whole system. So green light for legumes, dried fruit, oil seeds, vegetables and dark leafy greens. For dinner, you can prepare a slice of quality red meat, a boiled egg, a blue fish or a soy burger. Spices and some aromatic herbs are natural supplements, full of beneficial properties.

To strengthen the immune system and increase defenses, these foods are needed, which contain nutrients.