Our diet influences how our body functions and our ability to defend ourselves against viruses and ailments. We spoke about this with Dr Stefania Piloni, a doctor specialising in gynaecology and obstetrics, as well as a nutrition expert, asking her for some advice on what diet to follow to strengthen our immune system: "Our antibodies are 'forged' primarily in the gut," Piloni explained to us, "which is why we must ensure this organ functions well and that intestinal transit is regular. First and foremost, therefore, we must take in fibre, and this is found in abundance in fruit and vegetables."

Fibre- and beta-carotene-rich vegetables to strengthen the immune system

Which foods specifically can help us? "Vegetables and bitter herbs such as chicory, dandelion, catalogna and artichokes are excellent for the gut and for the proper functioning of the liver and kidneys. We also need to take in a good dose of beta-carotene, which supports the correct functioning of the immune system: the vegetables that contain it are easily recognisable by their yellow-orange and red colour, such as squash, carrots, peppers, beetroot and Tropea red onions."

Fresh and dried fruit

When it comes to fruit as well, we should favour those rich in beta-carotene, such as melon and apricots, and in vitamin C, such as oranges, tangerines, lemons and kiwis. As the doctor explained, in many cases the very same foods that help strengthen the immune system are also packed with natural antioxidants that counteract cell ageing, as is the case with red berries. "As well as fresh fruit, let's not forget dried fruit and nuts (almonds, walnuts, hazelnuts), which are rich in copper — a mineral that provides great immune shields and is not easy to find in foods." Oil seeds and healthy fats such as extra virgin olive oil also aid the absorption of beta-carotene.

Room for legumes, mushrooms, seeds and spices

Piloni also recommends a good portion of legumes, from chickpeas to beans, which are excellent gut "sweepers", and seeds — flaxseeds in particular, which contain omega-3s that are useful for preventing immune and inflammatory disorders. Spices also deserve a place, many of which have antiseptic properties, such as turmeric, cinnamon, cloves and ginger. Garlic, too, thanks to its allicin content, has anti-inflammatory properties.

Grains, fish and meat: how should we consume them?

And what about grains, fish and meat? "My advice is to eat the ancient grains of which Italy has an abundance, and wholegrain cereals rather than refined ones. It is also preferable to choose oily fish (sardines, anchovies, mackerel), which is rich in omega-3s, and smaller fish rather than large ones, which contain more mercury. Meat is not discouraged where the immune system is concerned, but it does increase the oxidative state of cells."

Honey and dark chocolate are a yes

Everything that comes from bees gets top marks: "The products of these pollinating insects are protective of our immune system: honey, which in ancient times was used as a disinfectant, but also royal jelly, which also contains copper, and propolis. Honey is the only sweet food recommended, along with a piece of dark chocolate: "Twenty grams of dark chocolate increase the power of T-lymphocytes, which could be described as the front-line soldiers of our immune system. Chocolate also stimulates serotonin, the hormone that regulates good mood."

What to avoid vs good habits for the immune system

What should we absolutely avoid? "No to processed foods, which are high in fat, sugar and salt, as well as preservatives and colourings; no to cow's milk and cheeses; no to anything that does not support gut health, that causes bloating and slows intestinal transit," advises the expert. "In general, I recommend a varied diet with natural, seasonal produce: let's have a substantial breakfast, varying what we eat frequently, a good lunch and a lighter dinner, perhaps preceded by a miso broth (beneficial like all fermented foods, from yoghurt to kefir) and followed by a ginger, lemon and honey herbal tea. Let's avoid getting up late and going to bed even later. Following the natural rhythm also supports our wellbeing."