Vitamins A, C, D, E and B6 as well as the minerals zinc and selenium seem to boost the immune system and protect our cells against external aggression. Added to these are the omega-3 fatty acids, which are essential for cardiovascular health. We also have probiotics, which are the “good bacteria”, i.e. bacteria that help us fight the “bad bacteria” and which exist mainly in yogurt and fermented milks, such as kefir.
There are foods that should not be missing from our table. These are dark green vegetables (cabbage, broccoli, spinach), orange vegetables (carrot, pumpkin), and a variety of fruits (especially citrus fruits: orange, grapefruit, lemon, tangerine, kiwi). Fatty fruits such as walnuts, hazelnuts, and almonds are also important allies, but fatty fish (sardines, salmon, mackerel, tuna, herring), legumes (beans, chickpeas, lentils, peas, and broad beans), cereals and their derivatives, preferably whole-grain (dark bread, rice, and whole-grain pasta), dairy products (yogurt and fermented milk), and water should also be included on the list. Here it is worth stating that hydration in the colder seasons is just as important as in the rest of the year.
Nutritionists take very seriously the phrase of the Greek thinker Hippocrates that says to make your food your medicine.