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Here are 20 foods to boost your immunity this winter

For boost our immune defenses and put the odds on your side to block to virusesthe first instinct is to remember the gestures repeated during the Covid pandemic, namely: social distancing, barrier gestureshand washing regularly, wearing a mask in transport and confined places – and airing rooms every day for at least 20 minutes (even at home in cold weather, working remotely).

L’physical activity is also a pillar of a strengthened immune system. “Exercise is the only way to naturally increase your white blood cells. The more you activate the heart pump, the more you will trigger the production of hormones that will increase white blood cells,” explained to Top Health, Anne Dufour, author of numerous books on health and fitness including I strengthen my natural immunity (Editions Leduc.s). Concretely, at least one hour of walking per day and two hours of more intensive sport per week (cycling, swimming, running, etc.) are essential for an effective immune system.

At last, food is also a way to train our body to resist the viruses that surround us. How ? By eating a balanced diet and filling up with nutrients, vitamins and minerals that support the action of white blood cells and antibodies.

A lack of magnesium or vitamin Cfor example, fatigue and reduces resistance to infection.Also pay attention to protein intake in the elderly and vegetarians in particular, because these are essential for the formation of antibodies”, emphasizes Dr. Laurent Chevallier, nutritionist. To strengthen its defenses, we therefore focus on protective foods.

The 5 best nutrients to boost our immunity

We pamper the intestinal microbiota

“The bacteria in our intestinal flora play an essential role in preventing harmful elements from entering the body, explains dietitian-nutritionist Julie Chenu. They also synthesize vitamins involved in the metabolism of immune cells. In case of dysbiosis (the imbalance of these “good bacteria”), immunity falters.

How to take care of it ?

  • With a balanced diet, particularly rich in fiber which are prebiotics that nourish the flora. Soluble fibers are mainly present in fruits and vegetables, insoluble fibers in whole grains and legumes.
  • By managing stress, as it has deleterious effects on the intestinal microbiota. So try a recognized method to reduce it (meditation, cardiac coherence, etc.).
  • With probioticsa welcome boost if you suffer from unresolved dysbiosis with a healthy lifestyle or if you are taking treatments that can affect the intestinal flora, including antibiotics.

Our Experts :

  • Dr Laurent Chevalier, nutritionist, attached to Montpellier University Hospital
  • Caroline Gayet, herbal dietician
The super-rich kiwi in vitamin C © Getty Images
Maca: immune anti-fatigue © Getty Images

Broccoli, 100% immune defenses © Getty Images
antibacterial honey elixir
The antioxidant pomegranate juice © Getty Images
Lemon good on all fronts
The cranberry ally of women © Getty Images
Germ-killing garlic
Fresh fruits and vegetables © Getty Images
Turmeric, an anti-inflammatory spice © Getty Images
Fatty fish that provide omega-3s
Spirulina © Getty Images
Kombucha, an ally of easy digestion © Getty Images
Concentrated probiotic yogurt
Digestible and remineralizing sourdough bread © Getty Images
Flora’s favorite sauerkraut
Hyper-stimulating shiitake
The oyster queen of trace elements © Getty Images
Ginger © Getty Images
lapacho © Getty Images

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