Nutritionist Gives Tips for Strengthening Immunity in Autumn

Russian dietitian consultant Alexey Kabanov provided recommendations on how to strengthen immunity in autumn through proper nutrition. He emphasized the importance of a balanced diet that includes a variety of fat sources and minimizes sugar and meat consumption.

Main tips from the specialist:

• Daily include vegetable oil in the diet — a source of healthy unsaturated fats.
• A couple of times a week eat fish and nuts to support the immune system.
• Once a week consume avocado, rich in healthy fats and vitamins.
• Reduce the intake of meat and dairy products to lessen the load on the body.
• Replace sugar with fruits and dried fruits, providing the body with natural vitamins and antioxidants.
• Increase the share of plant foods — vegetables, greens, and fruits, which contain the vitamins and fiber necessary for supporting immunity.

Kabanov noted that balanced nutrition only works with regular adherence. It is also important to achieve a balance of saturated and unsaturated fats, which contributes to the normal functioning of the immune system.

Additionally, dietitians advise paying attention to foods rich in vitamins C, D, as well as trace elements zinc and iron, which directly affect immune activity. Such products include citrus fruits, broccoli, kiwi, eggs, meat, seafood, and whole grains.

Besides nutrition, specialists remind about the importance of adequate sleep, moderate physical activity, and avoiding bad habits for optimal immune system functioning in autumn and winter.