Covid-19, colds, flu… In autumn (and winter), our immune system is put to the test. However, a suitable diet can make the difference in staying fit and avoiding infections. For what ? Quite simply because certain foods contain vitamins, minerals and essential fatty acids. So many nutrients that stimulate our natural defenses. But which ones, precisely? Dietitian Eva Vacheau reveals them to us.
Kiwis and citrus fruits
Rich in vitamin C, kiwi and orange support the production of white blood cells and fight against oxidative stress.
“Foods rich in vitamin C, such as kiwi, orange, pepper, parsley or broccoli, promote immune defense. confirms Eva Vacheau. She recommends “two small kiwis per day or an orange, ideally for breakfast, especially in autumn and winter when the risk of infections is higher”.
Oily fish such as sardines, mackerel or herring
Salmon, mackerel, herring and sardines are rich in vitamin D and omega-3, essential for regulating the immune system and reducing inflammation. You can consume it several times a week according to our expert. However, she warns against the risks of deficiency in winter.
“For vitamin D, it is advisable to supplement from September to April, around 1000 IU per day, in order to meet your needs.”
Oysters, eggs and certain seeds
These foods – oysters and eggs – are good sources of zinc. It is a key mineral for the production of immune cells and healing. And for their part, nuts and seeds complete this contribution.
Eva Vacheau advises alternating animal and plant proteins and consuming these foods at least three to four times a week.
Kefir, kombucha, natural yogurt…
Plain yogurt, kefir, kombucha, kimchi, miso or lacto-fermented vegetables contribute to a diverse microbiota. Essential for an effective immune system.
“It is recommended to consume one to two servings of fermented foods per day to support immune defense” recommends Eva Vacheau.
Oils rich in omega-3
Rapeseed, walnut, linseed or camelina oils provide plant-based omega-3s. While fatty fish provide animal omega-3 (EPA/DHA).
These fatty acids fight inflammation and regulate immunity. “Two servings of fish per week and a teaspoon of oil rich in omega-3 every day are enough to strengthen the immune system..
What type of food should you avoid?
Finally, to avoid weakening your defenses, it is important to limit refined sugars and ultra-processed products.
“White sugar weakens the immune system and reduces the effectiveness of white blood cells. warns the dietitian. A varied and balanced diet therefore remains the best asset for strengthening your natural defenses.