A strong immune system plays a key role in protecting health, especially during periods when seasonal illnesses increase, and experts say that one of the most effective ways to support this system is proper and balanced nutrition. Modern lifestyle, stress, and unhealthy food choices are among the main factors that weaken immune defense, and therefore the quality of the daily diet is of special importance.
Medianews.az, citing Foodinfo.az, reports that dietitian Emma Richardson recommends prioritizing natural and nutrient-dense foods to strengthen the immune system. According to her, citrus fruits rich in vitamin C, berries full of antioxidants, and nuts containing zinc are among the main foods that support immune system function. These products not only increase the body's resistance to infections but also accelerate repair processes at the cellular level and improve overall health condition.
The specialist notes that attention should be paid not only to individual foods but also to the overall nutritional balance, since the immune system functions as a complex mechanism and its efficiency depends on the interaction of various nutrients. In this regard, protein sources, especially fish, eggs, and legumes, should also have an important place in the diet, as they participate in the formation and functional activity of immune cells.
Moreover, fermented foods – yogurt, kefir, and pickled products – regulate intestinal microflora and indirectly affect the strengthening of the immune system. The specialist emphasizes that there is a direct connection between gut health and immunity, and a healthy microbiome creates stronger protection against infections.
The expert also adds that adequate water intake, quality sleep, and physical activity play important roles in strengthening the immune system. When these factors are applied comprehensively along with nutrition, the body's defense capability significantly increases and the risks of diseases decrease.