Gone are the hot days... Thermometers are starting to show lower temperatures... Rain and wind are beginning to make their presence felt! Autumn has arrived and is already moving towards winter.

Temperature changes can weaken the immune system. Therefore, maintaining a balanced and nutritious diet is essential for strengthening immunity.

Certain foods, due to their rich nutritional content, help reinforce the immune system, making their daily consumption important.

For those on a weight loss journey, these foods can easily be incorporated into your daily routine!

Take note:

• Citrus fruits (such as oranges, mandarins, kiwis)
  These fruits have a high vitamin C content. Vitamin C contributes to the normal functioning of the immune system, helping to strengthen the body's natural defenses and increasing resistance to infections.
• Mushrooms
  Did you know that low selenium levels can increase susceptibility to colds and flu? Mushrooms are rich in selenium and also contain significant amounts of B-complex vitamins (niacin (B3) and riboflavin (B2)), which support and strengthen the immune system.
• Seeds and nuts
  Foods rich in vitamin E, omega fatty acids, and zinc contribute to the normal functioning of the immune system. Nuts, almonds, hazelnuts, sunflower seeds, hemp seeds, and flaxseeds are essential in a daily diet.

To increase the intake of these nutrients, it is also beneficial to include salmon in your weekly diet.

1. Spinach, broccoli, and kale
   Dark leafy greens are high in folic acid (vitamin B9 or folate), which plays a role in cell formation, development, and DNA repair. This helps generate new, healthy cells, contributing to the body's proper function. Additionally, they are rich in fiber, antioxidants, and vitamin C.
2. Spirulina
   This algae contains inulin, chlorophyll, and phycocyanin, which help strengthen the immune system and provide immunostimulatory, antioxidant, and anti-inflammatory properties.
3. Garlic
   Garlic has antimicrobial properties due to its allicin content, which helps inhibit the growth and spread of bacteria, viruses, and fungi.
4. Turmeric and ginger
   Turmeric contains curcumin, a powerful antioxidant that protects the body from free radicals and stimulates the production of T cells (which destroy infected cells and activate macrophages).
   Ginger contains gingerol, a compound with antimicrobial, antioxidant, and anti-inflammatory properties. As a result, consuming ginger helps combat bacterial, fungal, and viral infections.
5. Natural yogurt/kefir
   Natural yogurt and kefir contain beneficial bacteria that act as mediators in the body's inflammatory response. The probiotics in yogurt also help populate the gut with "good" bacteria, supporting digestive health and immunity.

Note: The consumption of these foods should be part of your daily routine. However, if following the Fit6 program, be sure to consider the recommended daily amounts and any phase-specific consumption guidelines.