The key to strengthening the immune system and raising the body's defenses to prevent or face some diseases, lies in consuming foods rich in vitamins and minerals such as fruits, seeds and vegetables.
It is also important to reduce the consumption of sugars and industrialized foods that have colorants and preservatives.
Foods that help boost your 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 the most indicated to increase the immune system, because they favor the production of cells defense of the body more efficiently. These nutrients are found in:
- Omega 3: fish, chia seeds, walnuts and flaxseed;
- Selenium: Brazil nut, wheat, rice, egg yolk, sunflower seeds, form bread, cheese, cabbage, wheat flour;
- Zinc:wheat germ, whole grains, pumpkin seeds, nuts (peanuts, almonds, Brazil nut);
- Vitamin C: orange, tangerine, pineapple, lemon, strawberries, papaya, melon, mango, kiwi, broccoli, tomato, watermelon, cabbage, potato with peel;
- Vitamin E:sunflower seeds, hazelnuts, peanuts or peanuts, almonds, pistachios, mango, olive oil, tomato paste, sunflower oil, walnuts, papaya;
- Vitamin A:carrot, sweet potato or sweet potato, mango, spinach, melon, beet, chard, red pepper, broccoli, lettuce, egg;
- Probiotics: plain yogurt, kefir-type fermented milk, to maintain intestinal health.
A smoothie to boost the immune system
- 350 g orange juice, freshly squeezed
- 70 g of guava
- 2 pinches of turmeric, powdered
- 1 slice of ginger, 1 cm long and 2 mm thick
- 80 g of strawberries
Nutritional information for 2 glasses
Calories 957 kJ / 228 kcal
With information from: