It's time to strengthen your immune defenses for autumn with these tricks

How to strengthen the immune system thanks to some foods that are good for health (and by giving up bad habits)

Don't store avocado like this: it's dangerous

Autumn is almost upon us and here comes flu and cold on time. How to strengthen our body in view of the coldest temperatures? Fortunately, there are some good habits that we can put into practice throughout the year and some foods and natural remedies that can help us strengthen our immunitary defense.

Below we propose some foods that are allies of the immune system and some precious advice that reminds us how a healthy diet and regular physical activity are essential to protect the body from disease.

Read also: The worst eating habits that weaken the immune system according to science



THEgarlic it is a food considered capable of strengthening the immune defenses by stimulating the multiplication of the cells they deal with fight infections. These characteristics are attributed to garlic due to its allicin and sulphide content. Garlic would also be able to help the body ad expel toxins and cancer cells, As well as of protect the heart preventing the formation of plaque in the arteries.


According to Harvard Medical School, it is currently unclear from a scientific point of view how ginseng root works in strengthening the immune system. This is an aspect that will still need to be studied in depth from the point of view of scientific studies, through more extensive research to be carried out in this regard, compared to what is currently available. Harvard Medical School, however, includes it among the remedies to strengthen the immune system that currently arouse the interest of the scientific world. The ginseng it is counted by natural medicine among the remedies to be used to stimulate the immune system in the presence of a lowering of the body's defenses.

READ also: Ginseng: a thousand properties, uses and where to find it

Citrus fruits

It is probably not accidental that the citrus fruits can be brought to the table during the winter season. Their content of Vitamin C helps the immune system to protect us from diseases as well as strengthening the body, promoting theiron absorption contained in plant foods. To consume fruits and vegetables of different types and in various ways allows the body to ensure all the vitamins necessary for the proper functioning of the immune system, with particular reference to vitamin A and vitamin E.


The intake of Echinacea is usually recommended in phytotherapy in order to prevent the typical colds of the winter months. Echinacea can be purchased in the form of herbal extract enclosed in capsules or as a dry extract to be used for the preparation of herbal teas. Echinacea extracts are considered useful for promoting the body's natural immune defenses. It is able to act by increasing the ability of white blood cells to destroy bacteria and viruses, due to its immunostimulating action.

Read also: Echinacea: more effective than drugs to beat the flu


Carrots, and all plant foods rich in betacarotene, orange or red, help to strengthen our immune defenses. In fact, beta-carotene helps to increase the number of cells capable of fight infections, supports the action of T lymphocytes and contributes to the elimination of free radicals, favoring the body's purification processes and helping to counteract aging. It also stimulates macrophage cells to produce substances capable of destroy cancer cells.


There are mushrooms considered to be gods real medicines, called shiitake, maitake and reishi. They contain beta-glucans, complex carbohydrates that improve the activity of the immune system against infections and cancer, as well as reduce allergies linked to a malfunction of the immune system. Scientific studies have focused on the extracts contained in these mushrooms, which could be beneficial if added to our diet. Beta-glucans are also contained in oat bran and whole oats.

Avoid refined sugar

One of the substances to avoid in order not to compromise the activity of the immune system is made up of refined sugar, according to the doctor Brigitte Mars, herbalist and author of the book "The Desktop Guide to Herbal Medicines", foods and drinks rich in refined sugar hinder the proper functioning of the body's natural immune defenses.

Also Read: 5 Commonly Used Refined Ingredients That Are Poisoning Us

Reduce Stress

The stress impairs the functioning of the immune system and for this reason we should learn to release the tensions to which we are subjected daily, in order to protect our health. The stress weakens white blood cells making them less ready to react in the face of external dangers, lowering their ability to take action against inflammation and thus leaving us more exposed to disease. To reduce stress, it is good to engage in relaxing activities often such as yoga, outdoor walks and play activities with children and animals. The movement and physical activity are considered a cure-all in order to reduce stress.

Rest well 

Rest helps our body a recover your energy and to strengthen, also as regards the activity of the immune system. Lack of sleep and rest has the effect of causing real stress for our body, hindering the functionality of the immune system and elevating inflammatory states. This creates a combination that makes us more exposed to the risk of contracting diseases.

Read also: Here's how your nutrition can help you sleep better at night

Stop smoking

Il cigarette smoke, with particular reference to tobacco, is complicit in the increase of inflammatory states, increases the formation of mucus in the respiratory system and inhibits the action of the cilia arranged inside the nasal cavities in getting rid of the same. It is a condition that it exposes us more to infections and which causes the immune system to struggle to fight them. Passive smoking is also under accusation, to which non-smokers and children should never be exposed, in order not to hinder the proper functioning of the immune system.

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Read also:

  • The worst eating habits that weaken the immune system according to science
  • The 5 natural antibiotics that are good for our health
  • 3 categories of foods you should avoid
  • Natural remedies for colds
  • 7 strange natural remedies for not getting sick (sex and coffee included)
  • Wonderful ginger: here is the herbal tea to prevent colds
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