Nutrition and lifestyle habits to strengthen the immune system

Maintaining a strong immune system relies on a combination of balanced nutrition, healthy lifestyle habits, and stress management. Key dietary components include vitamins A, B, C, D, E, and K, along with essential minerals such as zinc, iron, magnesium, and selenium.

Nutritionist Renata Bracale emphasizes that rather than relying on supplements or 'superfoods,' individuals should follow a Mediterranean-style diet. This includes consuming five portions of seasonal fruits and vegetables daily, whole grains, legumes, blue fish, and healthy fats like extra virgin olive oil. Fiber-rich foods are also vital for supporting the gut microbiota, which plays a critical role in immune defense.

Beyond diet, lifestyle factors such as regular sleep, moderate physical activity, and effective stress management are necessary to ensure nutrients are utilized effectively. Factors that can weaken immunity include aging, chronic diseases, smoking, sedentary behavior, and prolonged stress.