Strengthen your immune system through an adapted diet

In this particular period, it is strongly advised to boost one's immune system to limit the risks of Covid-19. For this, everyone must adopt a healthy lifestyle. This includes sufficient sleep, regular physical activity and a suitable diet. This last element allows the body to obtain the different nutrients it needs to function properly and strengthen its defense. What foods should I eat to strengthen my immune system?

Consuming fermented foods

Fermented foods contain more vitamins and especially good bacteria. They have a strong protective potential. Concerning good bacteria, especially probiotics, they are essential to the intestinal flora. This flora is the seat of most of your immune system.

In the list of fermented foods, there is sauerkraut, the bread sourdough, fish sauces, and kefir. In addition, there are dairy products. It is best to consume them as regularly as possible. Besides these fermented foods, there are also probiotic food supplements.

Favour fresh and seasonal fruits and vegetables

In order to have an optimal immune system, it is recommended to eat more fruits and vegetables. They are rich in antioxidants and prebiotic fiber. Thanks to this, they will stimulate the intestinal microbiota. This is the first line of defense against microbes and viruses.

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Fruits and vegetables help boost immunity. Indeed, they protect white blood cells against oxidation and increase their mobility and efficiency. Such protection offers you the opportunity to limit the risks of coronavirus. To do this, eat a variety of fruits and vegetables, colored and in season. The ideal is to eat 5 portions of fruits and vegetables per day.

Put iron and zinc-rich foods on your plate

Iron and zinc are essential trace elements for the body. Iron is a component of hemoglobin. It is essential to transport oxygen from the lungs to other organs. You must therefore consume foods that contain it, because an iron deficiency leads to a lack of red blood cells. This leads to fatigue and shortness of breath. Fatigue facilitates the development of viruses such as the coronavirus. To boost your energy, focus on iron-rich foods such as blood sausage, offal, eggs, red meat and fish.

Concerning zinc, it has an antioxidant power which allows to reinforce the immune system. It helps the body to fight against infections by producing anti-microbe molecules. To reduce the risk of coronavirus, eat regularly foods that contain zinc. These foods include seafood, organ meats and beef.

Favour foods rich in omega 3

Omega 3s are among the elements that help boost your immune system. They are necessary for the production of antibodies. They are essential to reduce the risk of various viruses, including covid-19. In this case, you must regularly consume foods that contain omega 3.  

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Foods that are rich in omega 3 are seafood, fish (sardines, salmon), nuts and sesame, rapeseed and flax oils.

A proper diet will help strengthen your immune system. However, it will not be enough to protect you against covid-19. You must also respect the barrier measures.  

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