Four foods we should eat if we want to strengthen our immunity

A STRONG IMMUNE system is essential for staying healthy all year round, especially during cold and flu season. Many factors influence its strength, but diet plays one of the most important roles. Choosing foods rich in vitamins, minerals, and antioxidants can help your body fight off infections more effectively and recover faster. According to various experts, here are some of the foods you should eat if you want to boost your immune system.

1. Citrus fruits

Oranges, lemons and tangerines are rich in vitamin C, which stimulates the production of white blood cells and strengthens the body’s defense mechanisms. These types of fruit also help reduce the duration of colds, and their daily consumption supports the normal functioning of the immune system. Nutritionists recommend consuming fresh fruit instead of juices, because this way the body also gets fiber, which further contributes to digestive health.

2. Garlic

This simple but powerful food contains allicin, a compound that has antimicrobial and anti-inflammatory properties. Garlic can help prevent infections and reduce inflammation in the body. Nutritionists say it’s best to eat it raw or lightly cooked to preserve its healing properties. Adding garlic to your meals a few times a week can be an easy way to boost your immune system.

3. Yogurt

Yogurt contains probiotics, or “good bacteria,” which support the balance of intestinal microflora, and thus immunity. Various dietitians point out that a healthy gut also means a stronger immune response, since a large portion of immune cells are located in the digestive system. It is recommended to choose natural yogurt without added sugar and combine it with fruit or oatmeal for an additional nutritional effect.

4. Spinach

This leafy green is a source of vitamins A, C, and E, as well as antioxidants that help fight free radicals. It also contains folate, which supports cell renewal and the proper functioning of the immune system. Nutrition experts advise not to overcook spinach, as short cooking or gentle simmering allows most of the nutrients to be retained.

By regularly including these foods in our diet, we can naturally strengthen our immune system and help our body more easily defend itself against infections.