Improving the immune system and boosting the body’s defenses can help prevent the development of certain diseases and require a balanced diet rich in vitamins and minerals.
According to nutritionists, it is recommended to eat foods that contain vitamins C, A, D, E and zinc, as well as products of animal origin and that contain healthy fats such as omega 3.
An article published by the University of Guadalajara highlights the consumption of fruits and vegetables rich in vitamin C because, according to the text, they have an effect on symptoms related to lung function, such as lemon, guava, kiwi, strawberry, Orange, black pepper, chili, cabbage, spinach, broccoli and tomato; However, consuming them in large quantities is not recommended, as their benefits are not sufficient if they are not supplemented with another food.
Other foods that help improve the body’s immune system are those that contain vitamin A, as it aids in the formation of skin and mucous cells, growth and vision, as well as having antioxidant properties. .
Products that are sources of vitamin A include liver, dairy products such as milk, eggs, butter, or dark yellow or orange fruits and vegetables such as carrots, mangoes and papayas; Salad, spinach, pumpkin, melon also contain this nutrient.
Whereas vitamin D participates in the regulation of calcium for strong bones. Foods that contain it are salmon, sardines and tuna, as well as cod liver oil, dairy products and grains such as wheat germ.
In this sense, consuming fish and shellfish also helps in getting healthy fats like omega 3 which promote proper functioning of the immune system. According to experts, marine animals contain zinc, a chemical element that helps with the protective function of the mucous membranes of the nose and mouth and contributes to the proper functioning of the immune system against virus or bacterial attack. Zinc is also present in red meat, eggs, oysters etc.
Also foods containing B vitamins help strengthen the body’s defenses, strengthen the muscles, cardiovascular and gastrointestinal systems. This nutrient can be found in whole grains such as oats, wheat, as well as some fruits, pork, green leafy vegetables and asparagus.
- Fact: Good sleep is also very important for good health, it is recommended to do it for seven or eight hours. It is advised to avoid getting up continuously.
Although eating a balanced diet helps to improve the immune system, there are other factors that help protect the body. For example, nutritionists also recommend keeping the body well hydrated.
Most of the immune system is in the digestive tract, so if you don’t drink enough water, it won’t function properly. Drinking fluids can help reduce fatigue and reduce the risk of certain types of cancer, such as bladder and colon.
Nutritionists also suggest exercising, trying to get restful sleep as well as keeping stress under control as this is also a factor that affects the immune system, and drinking alcohol, sugar and processed foods, fried foods, etc. Avoids processed foods.
This is the key to combating the effects of bacteria and viruses.
- Skin – helps prevent germs from entering the body.
- Mucous membranes: They are important for fighting germs.
- White Blood Cells: They are also responsible for fighting germs.
- Organs and tissues of the lymphatic system: They produce, store, and transport white blood cells.