Dieta per fortificare il sistema immunitario

Tra l’autunno e l’inverno la nostra alimentazione deve cambiare, non solo perché abbiamo bisogno di più energia, ma perché dobbiamo sistema immunitario. Quali sono quindi gli alimenti che non devono mancare nella nostra dieta?

aglio

Ricordiamoci che la dieta deve essere organizzata sulle famose 5 porzioni di frutta e verdura fresche, di stagione e possibilmente biologiche, ogni giorno. Sono ricche di vitamine e minerali molto utili al nostro organismo. Via libera quindi a spinaci, rucola, cicoria, gli ortaggi giallo-arancio come zucca e carote che essendo ricche di betacarotene dalle proprietà antiossidanti, riescono a contrastare l’insorgere delle infezioni.

Non dobbiamo far mancare a tavola gli agrumi, il kiwi, la rucola, la fragola, il cavolo rosso e i frutti di bosco perché ricchi di vitamina C, fondamentale per proteggere l’apparato respiratorio e potenziare l’attività fagocitaria del globuli bianchi, contribuendo a far funzionare al meglio il sistema immunitario.

Con moderazione ma ricordiamo che l’aglio ha un’azione antibatterica e antibiotica. Shiitake e Maitake, invece, sono due funghi della tradizione giapponese, che contengono sostanze che svolgono un’azione stimolante specifica sul sistema immunitario. È poi molto importante lo zinco, che inibisce la moltiplicazione dei virus.

Non dimenticate poi di arricchire la vostra alimentazione con quegli alimenti che aiutano a ripristinare la flora batterica e ad aumentare le difese. Stiamo parlando dei fermenti attivi probiotici, vale a dire microorganismi che si trovano naturalmente nel tratto digestivo e che contribuiscono a mantenere sempre funzionale la nostra alimentazione; ricordatevi quindi di inserire nella dieta alimenti come il latte magro o lo yogurt.

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