The doctor Laura Quinti, nutritionist and naturopath in Cetona (Siena) suggests the "Top 10" of foods against seasonal ailments. Include them in your diet regularly and your immune system will be winter proof.
1. Dried fruit
Almonds, walnuts, cashews, hazelnuts, pistachios are a mine of vitamins (starting from E), Omega 3 and minerals such as selenium, zinc, copper and iron. All nutrients that help the immune system and have an antioxidant action, with an advantage also for skin, nails and hair, which are in turn put to the test by the cold.
2. Crucifere
Bring green to the table: broccoli, Brussels sprouts, cabbage and cauliflower contain vitamins C, B1, B2. They are antioxidants and diuretics, useful in supporting both the immune and respiratory and cardiovascular systems.
3. Garlic and onion
Their antibiotic, antibacterial, antiviral, antiseptic effects have been known since ancient times. In addition, they are rich in minerals and vitamins, especially when eaten raw, perhaps in salads. In particular, the allicin contained in garlic reduces colds.
4. "Dark" chocolate
If bitter, therefore with at least 70% cocoa, this food boosts the immune system by increasing T lymphocytes, which act against infections. If there are no particular restrictions to be followed, 30 g per day is the dose to support the mood.
5. Honey
Rich in antibacterial and antibiotic substances, it strengthens the immune system, reducing the risk of infections and fever and helping a lot in case of sore throat and cough. In particular, that of Manuka is a perfect anti-flu remedy: 1 tablespoon a day is enough, dissolved in the mouth or diluted in warm water and lemon.
6. Legumes
In addition to the beneficial effects on intestinal activity, due to their concentrate of B vitamins and iron they are excellent substitutes for animal proteins and help in the production of antibodies. Provided, however, that you consume them regularly at least twice a week, varying between chickpeas, lentils, beans, broad beans.
7. Fish
Salmon, tuna and blue fish (for example mackerel, herring and sardines) are varieties of fish rich in precious Omega 3 fatty acids, useful not only for the immune system, but also for the health of the cardiovascular and brain systems.
8. Spices
All of them strengthen the immune defenses, but the best in this sense are ginger, turmeric, cinnamon and a mix like curry, with certified antibacterial and anti-inflammatory action.
9. Citrus fruits
Oranges, lemons, mandarins, grapefruits are a source of vitamin C, precious antioxidants and substances that stimulate the production of white blood cells, the "soldiers" of our defense system.
10. Cereals
Brown rice, millet, spelled, quinoa, rye, buckwheat, oats and barley contain a mix of mineral salts and essential fatty acids, as well as vitamins and fibers capable of regulating not only the gastrointestinal system, but also the defensive one.
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