Do you suffer from flu and colds more often than you would like? You want to avoid these but without resorting to chemicals or extra vitamins.


If this is the case, there are several foods that strengthen the body's defenses to fight diseases and win the battle against bacteria and viruses.


Emma Williams of the British Nutrition Foundation told BBC Mundo: "A balanced diet is the best way to provide immunity with vitamins and minerals, including vegetables, fruits, and other natural products," she told BBC Mundo.


Here is a list of five foods that help the body defend itself against invaders.


Mollusks

These marine animals, which can be naked or covered by a shell, contain zinc, an essential element for the cells of the immune system.


According to an article by the Harvard University School of Medicine, in the United States, when the human body has a deficiency of this chemical, the T cells (or lymphocytes), which coordinate the cellular immune response, stop working as is due.


However, it is important to bear in mind that the excess of this substance can inhibit the mechanism that defends the body against diseases.


According to the UK National Health Service (NHS), the recommended daily intake of zinc for women is between 4 and 7 mg and for men between 5 and 9 mg.


Yogurt

Like other fermented dairy products, this food has probiotics, also known as "good bacteria."


They are defined as living microorganisms that, when administered in the right amount, are capable of regulating the immune response, according to the Food and Agriculture Organization of the United Nations (FAO).


Probiotics have several benefits for humans, including preventing colds and flu, or reducing the severity of symptoms if the disease cannot be avoided, according to an article from the Mayo Clinic in the United States.


According to the same document, "good bacteria" also help prevent vaginal and urinary tract infections and speed recovery from certain intestinal infections, such as irritable bowel syndrome.


Garlic

In tests carried out in laboratories, researchers have found that garlic has properties that allow it to fight infections, bacteria, viruses, and fungi.


Although more studies are needed to determine the specific benefits of this plant in humans, research conducted in southern European countries found a link between the frequency in the consumption of garlic and onion and lower risk in the development of certain types Of cancer.


According to WebMD, an American website with information about health-related issues, garlic has a variety of antioxidants that attack "invaders" of the immune system.


"One of its targets is Helicobacter pylori, a bacterium associated with some ulcers and stomach cancer."


Cereals

Several scientific studies suggest that a deficiency of vitamin B6, which is found in oats, wheat germ, and rice, lowers the response of the immune system.


An example of this situation, according to an article by the Harvard University School of Medicine, in the USA, is the ability of lymphocytes to mature and transform into various types of T and B cells.


The moderate supplement of amounts that allow to level the deficiency of vitamin B6, restores the functioning of the immune system.


"Cereals (meat, fish, chestnuts, cheese, and eggs) also have selenium, which in addition to benefiting the immune system, reduces infectious diseases in the elderly and helps the recovery of children with respiratory tract infections "Williams explains.


Citric fruits

According to an article from the US National Library of Medicine, colds of people who consume vitamin C regularly may last less time and, in addition, their symptoms are usually less severe.


“The duration is reduced by 13.6% in children and 8% in adults. Different studies have shown that if in the winter months they are going to perform demanding physical activities or are going to be exposed to intense cold, consuming vitamin C cuts the chance of catching a cold by half, "adds Williams.


It should be considered, however, that once you have the disease, it has no therapeutic effects.


Additionally, vitamin C is important for the formation of proteins that are used in the skin, tendons, ligaments, and blood vessels.


It also helps wound healing and repair cartilage, bones, and teeth.