Lajme flash
How to prepare the body for autumn: Foods that support the immune system
2026-09-25 14:18:00 / JETË
With the arrival of autumn and the gradual decrease in temperatures, advice on "strengthening immunity" increases, but experts emphasize that the immune system does not function like a muscle that can be "grown" with special products or supplements, writes salute.eu.
What the body needs is an efficient and balanced immune system, one that can identify threats and respond appropriately. Excessive immune activity is not necessarily positive and can be linked to allergies or autoimmune diseases.
According to the material, there is no single food that can guarantee protection against infections. What is most important is a varied and consistent diet, rich in energy and micronutrients.
The intestines, an important part of the immune system
The gut plays an important role in the functioning of the immune system, as it contains a large part of the body's lymphoid tissue. The gut microbiota is directly influenced by diet.
Fiber is particularly important, as it feeds the beneficial bacteria of the microbiota, which produce short-chain fatty acids that participate in the regulation of inflammatory processes.
During this period, fermented foods, such as natural yogurt, kefir, and unpasteurized sauerkraut, can also be included in the diet.
Hydration also remains important. Although the sensation of thirst may decrease on cold days, the mucous membranes of the respiratory tract need hydration to maintain their protective function.
Vitamin C is not the only one
Vitamin C is important, but immune defense depends on a combination of many vitamins and minerals.
Of particular note is vitamin D, the production of which is mainly linked to sun exposure. Levels can vary throughout the year and vitamin D plays a role in regulating the immune response. In case of suspected deficiency, levels can be checked through tests and supplementation should be done according to medical advice.
Zinc and selenium are also necessary for the normal functioning of the immune system. Their sources are legumes, seeds, nuts and whole grains. High-dose zinc supplements are not recommended without professional advice, as excessive use can affect the balance of minerals, including copper.
Autumn colors on a plate
A varied diet of fruits and vegetables provides a range of bioactive compounds.
Pumpkin, carrots and orange-colored fruits, for example, are rich in beta-carotene, which serves as a precursor to vitamin A and contributes to the normal maintenance of mucous membranes.
Broccoli, cauliflower, and cabbage contain plant compounds, including sulfur compounds, while pomegranates and black grapes are sources of polyphenols.
However, nutrition is not the only factor that affects the functioning of the immune system.
Sleep and stress matter
Chronic stress and lack of sleep can affect how the body regulates the immune response. The change of season is often accompanied by the return of intensive work rhythms and fewer hours of daylight.
Therefore, preparation for the cold months should not rely on a supplement or a "miracle" food, but on a combination of balanced nutrition, hydration, physical activity, sufficient sleep, and stress management.
Po ndodh...
The "small flower" and the big problem of Rama and Berisha!
Nga Ermal Peçi
ide
The unintelligent head of intelligence of a country ruled by a lunatic!
Nga Dorian Matlija
Shteti shqiptar në agoni, Vlora Hyseni ja bëri fora!
Nga Rigels Seliman
Ështe integriteti, o budalla!
Nga Zef Preçi
top
receta Alfa
TRENDING 
shërbime
- POLICIA129
- POLICIA RRUGORE126
- URGJENCA112
- ZJARRFIKESJA128