How to strengthen the immune system in autumn

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How to strengthen the immune system in autumn
How to strengthen the immune system in autumn

With the arrival of autumn it is good to know what could help strengthen our immune system. Besides eating fruits, vegetables and getting enough vitamin C, see what can make you resistant to colds and flu.

Eat more almonds

Consuming raw almonds can help the body fight a wide range of viruses, including those that cause colds and flu, according to a new medical study.

Researchers have found that the shell of the almond has important chemicals that help white blood cells create a resistant environment against viruses. Although there is no exact data on the amount of nuts we should consume, experts recommend that everyone include a handful of he althy almonds in their menu a day.

Vitamin D

cannot independently synthesize this very important vitamin. That is why, apart from the sun's rays, we get it from foods that contain it or by taking nutritional supplements. According to scientists, when our body gets enough vitamin D, it strengthens immunity and helps prevent colds and flu.

The vitamin also plays an important role in fighting a number of infections. Eat more fish, eggs, grains, dairy and more.


Echinacea is one of the most recommended herbs for colds and flu. Don't wait for the virus to defeat you, but drink a cup of he althy tea made from echinacea every day. This beneficial herb has been shown to halve the risk of colds and flu, and also speed up recovery.

Take enough zinc

Zinc is a trace element that is essential for the production of enzymes and white blood cells in the blood, and is known to aid wound healing. But according to studies, zinc can reduce the risk of the flu or cold and positively affect the recovery process in patients.

It is important to get enough of it, but not too much because it can reduce the amount of copper in the body, which can lead to anemia and weakening of the bones.

for men and 4-7 mg for women. Zinc is also found naturally in many foods such as cheese, milk, meat, bread, grains, nuts and others.


Relaxation doesn't just make you feel good. It has been proven to have a positive effect on the immune system. A recent study from the University of Reading found that people under stress have lower levels of antibodies that form part of the body's immune defenses.

On the other hand, people who are more positive, happy and regularly do relaxation therapies, have many times he althier immune systems.

According to the specialists, 45 minutes a day are quite enough for positive changes to occur in the immune and endocrine systems. So don't forget about light gymnastics, yoga and massage.

Take Probiotics

Probiotics, known as “good bacteria,” live naturally in the digestive tract. Researchers at Harvard Medical School have found evidence of a link between these good bacteria and the immune system. They believe certain types of good bacteria play a role in increasing the number of T cells in the body.

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