Omicron Variant Symptoms: How To Strengthen The Immune System

How to recognize the new variant? What are the foods and supplements to have efficient immune defenses? We are in an exceptional situation for the Coronavirus pandemic. We must do everything possible not to get sick, respect the safety distance, use disinfectants on hands and surfaces, wear FF2 masks, complete the vaccination cycle and pay attention to the symptoms.

Omicron Variant

The new variant’s symptoms that spread much faster than the Delta appear mild. In the country where the variant was discovered, positives exhibited symptoms: “unusual but mild, patients mainly complain of a sore body, headache, slight rise in body temperature, rapid heart rate, extreme fatigue, and it can be dangerous especially in the elderly, there is no change in the perception of smell and taste. “

How To Strengthen The Immune System

An efficient immune system is essential to defend ourselves against disease and infections. Nutrition is one of the first sources of well-being, and choosing the right foods helps you feel good and have more energy to deal with periods of most incredible stress for the body. It is essential to eat foods rich in vitamins and antioxidants and rebalance the intestine, on which immune reactions depend.

To help the body defend itself, nutrition is the best way. Therefore, it is essential to eat a lot of fruit and vegetables: consuming foods rich in vitamins – B, C, and D above all – and minerals (especially zinc and selenium) is essential to maintain high levels of defense in the body. Integral then cereals, fish, rice, and eggs (all rich in vitamin B), while C can be found in citrus fruits, lettuce, potatoes, and broccoli. But also eggs and rice, instead of many processed or industrial products. Smoking should be limited or avoided, as it reduces lung defenses, exposing smokers to more significant risks. 

To complement all this, it is also possible to add vitamins and trace elements supplements to implement the chronic consumption of these substances. “There are several micronutrients that play a crucial role in our immune system. The lack or deficiency in the daily diet of these substances can be responsible for the altered functioning of the body’s defense mechanisms. Consequently, it can predispose to a greater chance of attack by pathogens and a greater risk of getting infections.

Foods To Make The Immune System Stronger

Meat, Eggs, And Fish: Zinc

It has an antioxidant action and helps maintain the integrity of the skin and mucous membranes, which are natural defense barriers against pathogens. It is found in beef, eggs, milk and its derivatives. This mineral is also present in fish, seafood, and whole grains.

Sardines And Milk: Vitamin D 

This vitamin stimulates the proliferation of immune cells. Helps protect against infections caused by pathogens. It is also found in salmon, cod liver oil, and egg yolk. To fill up on this vitamin, it is necessary to expose yourself to the sun for at least half an hour a day.

Seasonal Fruits And Vegetables: Vitamin A

Orange-colored vegetables and fruit are a mine of this vitamin which helps maintain the structural and functional integrity of the cells of the respiratory tract mucosa and is also essential for the normal functioning of immune cells. 

Vitamin B6  is an excellent ally of our body’s defenses. “It plays a vital role in the proliferation, differentiation, and maturation of lymphocytes, the cells of the immune system, as well as in the production of antibodies. It is found in legumes, potatoes, yeast, flour, whole grains, meat, fish, and fruit, except citrus fruits.

Oilseeds, Nuts And Whole Foods: Vitamin E 

Avocado, almonds, and walnuts are precious sources of protective action for lymphocytes, the protagonists of our immune system. A portion a day of whole grains (spelled, barley, rice, etc.) of 80 – 100 grams and a handful of oil seeds help to reach discrete levels of sulfur amino acids, essential for regulating the immune response. Copper. This mineral has antimicrobial action in the proliferation of T cells and the production of antibodies. Another good source of this mineral is fish with its Omega 3 benefits.  


It is a component of the structure of enzymes essential for the functioning of immune cells. It is found in meat, legumes, whole grains, and nuts. Some dark green leafy vegetables such as kale are also good sources. It is also essential to associate good practices to be adopted in the kitchen to choosing the right foods:

  1. Cooking must always be baked or steamed.
  2. Raw foods must be well washed but not disinfected unless you are pregnant: mold and bacteria on raw vegetables and fruit help rebalance the bacterial flora.
  3. As per regular hygiene, the surfaces should be washed with bleach and alcohol.
  4. Hands should be washed well with regular soaps and disinfected only if you cannot clean them.
  5. The virus dies in hot conditions, so surfaces, hands, and clothes should be washed with hot water.


Supplements do not have magical powers, nor are they shortcuts to avoid the side effects of an unbalanced diet. They have the function of integrating any deficiencies and allowing our bodies to be more substantial. And, especially in the days of the coronavirus and seasonal influences, they give us a foundation to make our immune system work at its best. 

Keeping the intestine in balance (aerobiosis condition) means preserving 70% of our immune system. How can we do this? By regularly consuming the right amount of prebiotic and probiotic foods and avoiding or limiting foods that generate heat (milk, gluten, and refined sugars in general, which cause an excessive increase in inflammation and intestinal dysbiosis). 

  1. It can be helpful to take zinc supplements. More studies indicate that Zn increases the expression of Interleukin-2 and Interferon-gamma, two substances that stimulate the generation of natural killer cells and cytotoxic T cells that kill viruses, bacteria, and cancer cells. A study of older adults in nursing homes showed that those with high levels of Zn in their blood have a lower risk of developing pneumonia.
  2. It may be helpful to take probiotics with lactobacilli and bifidobacteria: more studies on laboratory animals and humans have shown their protective and curative effect on the flu.
  3. Some phytotherapy may be helpful, particularly with echinacea, which can reduce the risk of pneumonia in those who have the flu (echinacea would reduce the adhesion of bacteria to the bronchial mucosa cells. 

If you have any doubts about your health, consult your doctor.


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