These foods improve your defenses in the fall

The autumn is characterized by weather fluctuations, and the transition from high temperatures to cooler and shorter days, which forces us to adapt our food to new climatic conditions and food available in the market.

In her article published in the newspaper "Diario" Spanish, writer Marta Chavarias that this period is witnessing the spread of respiratory infection, which is transmitted rapidly from person to person, where it comes mainly influenza and colds. Overall, these diseases affect about one billion people around the world annually, according to figures provided by the World Health Organization.

As the respiratory season approaches, strengthening the immune system is a key factor in preventing and preparing the body for winter. There is scientific evidence to suggest that the deficiency of some micronutrients, such as zinc, selenium, iron and folic acid, has a significant effect on the immune system's interaction in animals.

Recommended foods
Leafy vegetables: Lettuce and iscarol are antioxidant and diuretic foods. Therefore, this type of vegetable helps us get rid of excess substances that are jammed in our bodies during the summer.

Cabbage, broccoli and radish: These foods are an important source of vitamin C, antioxidants and minerals. In turn, you will find it difficult to digest, so it should be boiled for a short time in hot water before placed with food, so as not to lose its nutrients.

Pumpkin and other orange vegetables: The beginning of autumn is the best time to prepare hot soups and porridge. Pumpkin is low in fat and is rich in beta-carotene, omega-3 and fatty acids.

Mushrooms: Along with pumpkin, mushrooms are a basic food in autumn and good for health. They contain a variety of minerals and vitamins.

Fig: An important source of a number of nutrients, especially vitamin B and minerals, along with iron and calcium. Fig provides the body with energy, thanks to its high nutritional value, but it is advisable not to over-eat it.

Chestnuts: Chestnuts contain less fat than walnuts, and are rich in water and nutrients such as potassium and folate.

Citrus fruits: Orange, tangerines and grapefruit are rich in vitamin C, which helps to strengthen our immune system and increase blood cell production, which is essential to fight infections in the body. In this context, nutritionists advise eating these grains in their natural state without turning them into juice.

Pomegranate: This fruit contains flavonoids and antioxidants that are able to address the harmful elements in the body, and anti-inflammatory Tantalic acid.

Grapes: Water and fiber account for 80% of the size of a grape, rich in vitamins, potassium, phosphorus, iron, calcium and flavonoids. Grapes are also a good source of energy because they contain carbohydrates.

Other important foods:
There are also other foods that should not be overlooked in the autumn, because of their benefits to the body, especially on the immune system:

Blue fish : Salmon and sardines are rich in minerals along with significant amounts of omega-3, and six types of fatty acids.

Legumes: Lentils and chickpeas are frequently used in hot dishes spoonful, and are characterized by the abundance of proteins needed by the body during the autumn.

Apple: This fruit is antioxidant, thanks to its flavonoids and quercetin.

Red pepper: The value of pepper lies in its richness in vitamin C, along with the element lycopene, which activates the immune system and maintain a fresh and healthy skin.

Garlic: Besides providing a delicious taste to cooked dishes, garlic is very important to enhance the body's immunity, because it contains sulfurous elements, such as allicin.

Almonds: This type of nuts is rich in vitamin E, which is important for the health of the immune system in the body.

Dairy: Milk and dairy products such as cheese and yogurt are important sources of protein, vitamins A, B12 and calcium. It also contains types of beneficial bacteria that promote human health.