Include these foods in your diet to strengthen the immune system

  • 0 Shares
  • Comments Off on Include these foods in your diet to strengthen the immune system
  • Health

Eating a healthy and balanced diet is one of the most important habits to help strengthen our immune system and prevent disease.

Although having a healthy lifestyle is essential to reduce the risk of disease at all times, it is important to take care of our habits, and even more so today in the midst of the new coronavirus pandemic.

A fundamental pillar of a healthy lifestyle is a balanced diet. Therefore, we recommend some foods that will help you take care of your immune system.

1. CITRUS

Fruits like lemon or orange, like kiwi and grapefruit, are rich in vitamin C, which helps to increase and strengthen defenses, as well as alleviating symptoms in case we have already contracted the flu.

2. GARLIC AND ONION

Studies have suggested that both garlic and onion have antiviral and antibacterial components. Both are potent foods to support our immune system.

3. ANTIOXIDANT FOODS

Among the foods with the most antioxidants are blueberries, green leaves, and beets, among others. These will help your body eliminate toxins and strengthen the immune system.

4. FERMENTED FOODS

Live bacteria that contain these foods such as yogurt -made at home or artisan-, kefir or kombucha, among others- are a source of probiotics, which help us to enhance the growth of bacterial flora, producing beneficial effects not only in the digestive and immune systems but also in the rest of the body.

5. FOODS RICH IN VITAMINS A, B, AND E

Vitamin A can be found, especially in red foods, green vegetables and oranges, like carrots and pumpkin. Vitamin B (B1, B2, B5, and B12) serves to increase our defenses and is present in legumes and cereals, dairy plus or certain fish; in turn, vitamin E can be found in olive oil and nuts.

6. GINGER

As a complement, we can incorporate this root, recognized for its medicinal properties. In addition to aiding the digestive and circulatory systems, ginger also fights viruses and bacteria, as it is rich in nutrients such as potassium and vitamin C.

It also has properties expectorants, antitussive, and anti-inflammatory, which can help us to combat the symptoms of flu or cold.

A HEALTHY LIFESTYLE

In addition to healthy eating, it is recommended to perform the regular physical activity -about 30 minutes per day- and rest properly.

Also, it is important to minimize the consumption of meats and processed foods, especially due to its high content of salt and sugar.