1. Tangerines
Adding citrus fruits such as oranges, lemons, and grapefruits to breakfast is a simple way to enhance nutrition and support the immune system.
This group of foods is rich in vitamin C and minerals, which have anti-inflammatory and antioxidant effects, and also help improve skin. In addition, they also provide fiber, are low in calories and contribute to reducing the risk of kidney stones.
2. Yogurt
Yogurt is not only rich in protein but also good for the immune system as it is a rich source of vitamin D.
Dairy products are said to help reduce the risk of cardiovascular disease and support weight control. Some studies also show that using foods containing probiotics such as yogurt can help the body fight a common cold.
3. Nuts and seeds
Almonds, dried apricots, peanuts, dates, sesame seeds, sunflower seeds... are rich in zinc, magnesium and omega-3, contributing to strengthening the immune system.
This is also a source of vitamins A, D, E and K - fat-soluble vitamins that help prevent and fight colds. A study published in the journal Nutrients shows that nuts are nutritious, bring many benefits to the heart and metabolism, and are easy to put into a healthy diet to improve resistance.
In addition, you can add turmeric, garlic, spinach, ginger, broccoli, bell peppers, carrots, oats, honey... to strengthen the immune system.
