Ideal Foods to Keep Away Respiratory Illnesses

Keeping your body in an ideal state is essential, especially during the winter period because this is when you are likely to contract several respiratory illnesses. The immune system becomes much vulnerable to viruses and bacteria that can affect your respiratory system.

In this sense, there is nothing better than taking care of the diet you consume because from there, you obtain the necessary vitamins and minerals to strengthen your immune system. Antigens are microorganisms foreign to our body, which can cause diseases when in contact with our cells. Examples include respiratory diseases such as the flu, influenza, cough, and even the new Covid-19 coronavirus. Here are some of the best foods to consume and stay free from various respiratory illnesses.


Oily fish is one of theillness most beneficial for good general health because they have oleic, linoleic, and Omega 3 fats. These fats reduce bad cholesterol (LDL) in the blood. They also provide proteins with high biological value and minerals such as iodine, iron, phosphorus, magnesium, calcium, and vitamins A, D, and B12.

These nutritional properties also reduce triglycerides, blood pressure, and the risk of thrombosis or cardiovascular problems. These fats increase arterial vasodilation and strengthen the immune system, protecting the respiratory tract. Some varieties of oily fish include sardines, salmon, albacore tuna, and mackerel.


Broccoli is also an essential source of dietary fiber that helps regulate intestinal transit and maintain healthy microbiota. This ensures that the nutrients we consume are well used by the body. Also, this vegetable is rich in vitamins C, A, folic acid, and K, which are necessary to strengthen the immune and respiratory system and act as antioxidants that fight various diseases. Similarly, it has sulforaphane, a chemical that has antimicrobial and anticarcinogenic properties.


Citrus fruits suchfish as tangerines, oranges, and lemons are known for their high vitamin C content. This vitamin is one of the most important to protect the respiratory system and acts as a powerful antioxidant that fights free radicals in the body.


Garlic is widely used in natural remedies to combat respiratory diseases. It has an expectorant effect and a dilating vessel, which helps to expel phlegm from the lungs and leave the body free of mucus.

On the other hand, it is rich in magnesium, a mineral that acts in the pituitary gland, which stimulates hormonal and immune production. This raises the body’s defenses and controls diseases caused by antigens like the flu or cough. In the same way, it is a germicidal food. It naturally eliminates bacteria, purifies the blood and intestine, and regulates blood pressure, which helps to balance the health of the various systems.

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