Proper nutrition: what is most recommended to eat in the summer?

In winter, we are used to it: a nagging cough, a runny nose, and the feeling of illness that accompanies the flu season. In summer, however, illnesses arrive by surprise. During this period, we tend to think there is no chance of getting sick, so we simply ignore the headaches characteristic of the season, the typical fatigue, and blame the air conditioners for our colds and aches. Yet, studies show that our body is vulnerable in the summer and that the chance of getting sick remains high. Grandma always used to say to eat oranges to stay healthy, but how do you strengthen the immune system when there are no oranges available? We have prepared a list of foods that will keep you healthy all season long:

• Yogurt — contains probiotics (good bacteria) that maintain the health of the intestines and the digestive system. It is recommended to add fruits saturated with vitamin C to boost its effect. Daily consumption is advised for maximum benefit.

• Watermelon — contains large amounts of vitamin C, vitamin A, and lycopene, an antioxidant that heals body cells. This combination reduces inflammation and helps fight free radicals. Plus, it is a fruit full of water.

• Garlic — considered a wonder food, it contains allicin, which helps in the fight against inflammation and viruses. Daily consumption strengthens the body; it can be added to stews, salads, baked, or even eaten fresh.

• Fish — fatty fish like salmon are saturated with omega-3 fats, which are attributed with the ability to reduce inflammation and protect the lungs from bacteria.

• Tea — black, green, and especially chamomile tea contain interferon, theanine, and other antioxidants that strengthen the immune system. In the summer, you can keep a pitcher of iced tea in the refrigerator to cool down and fight allergens like air pollution and dust.

• Beef — a source of zinc and iron, which are essential for creating white and red blood cells. It is important to include lean cuts in your weekly menu twice a week.

• Sweet potato — since our skin serves as a protective wall against bacteria and viruses, it is important to keep it healthy. Sweet potatoes and other orange vegetables contain large amounts of beta-carotene, which turns into vitamin A, essential for skin tissue formation.

• Mushrooms — they increase the rate of formation and the effectiveness of white blood cells.

• Cruciferous vegetables — broccoli, cauliflower, Brussels sprouts, and arugula are rich in vitamins A, C, and E, as well as minerals and fiber. They also contain sulforaphane, which improves the liver's ability to filter toxins from the body.