To strengthen the immune system and increase the body’s defenses to prevent the development of some diseases and help the body react to those that have already manifested, it is important to increase the consumption of foods rich in vitamins and minerals, decrease the consumption of sugars and industrialized foods that have dyes and preservatives, and it may be indicated that medications or supplements that help increase immunity may be indicated.
Maintaining a healthy lifestyle is also one of the best strategies to keep the body’s natural defense system strong and efficient, which is why it is recommended to:
- No smoking
- Eating healthy foods
- Practice mild to moderate intensity physical activity regularly
- Maintaining the right weight
- Sleep 7 to 8 hours per night
- Avoid stress and over-drinking of alcoholic beverages
- Exposure to the sun daily, preferably until 10 a.m. and after 4pm, without sunscreen, to increase vitamin D production in the body
These habits should be maintained for life, not only at times when the person is sick or weaker because otherwise they will have no effect.
- Foods to raise defenses Nutrition plays an important role in the functioning of the immune system, foods rich in omega-3, selenium, zinc, probiotics, vitamins A, C and E are best suited to increase the immune system, because they favor the production of the body’s defense cells more efficiently. Examples include:
- Omega-3: Chia seeds, walnuts and flaxseeds;
- Selenium: Brazil nut, wheat, rice, sunflower seeds, form bread, cheese, cabbage, wheat flour.
- Zinc: Wheat germ, whole grains, pumpkin seeds, nuts (peanuts, almonds, brazilian nut).
- Vitamin C: Orange, mandarin, pineapple, lemon, strawberries, papaya, melon, mango, kiwi, broccoli, tomato, watermelon, cabbage, peeled potato.
- Vitamin E: Sunflower seeds, hazelnuts, peanuts or peanuts, almonds, pistachios, mango, olive oil, tomato paste, sunflower oil, nuts, papaya.
- Vitamin A: Carrot, sweet potato or sweet potato, mango, spinach, melon, beetroot, chard, red paprika, broccoli, lettuce, egg.
- Probiotics: Natural yogurt, kefir or yakult fermented milk, to maintain gut health. See all the benefits of consuming probiotics.
- Water: The body is hydrated during the day in order to function properly, minimum 2 liter of water per day.
- Vitamin E: Nuts, sunflower seeds, almonds, chard, spinach, brocouli, papaya, avocado, olives, wheat germ, soy.
Source: www.mejorconsalud.com
