Some foods strengthen immunity and prevent infections; Find out how to guarantee fundamental vitamins for the body
A balanced diet is the key to keeping the body in full operation. After all, rather than providing energy, a balanced diet helps to strengthen immunity, prevent infections and guarantee a healthy body and mind.
According to experts, the main responsible for these benefits are the vitamins present in food, able to adjust the metabolism, regenerate the skin and bones and act directly on the defense system. Since the human body does not produce these nutrients, the ingestion through the diet becomes indispensable. Another important source is exposure to the sun, essential for the synthesis of vitamin D.
Vitamins and essential foods
Find out which vitamins present in foods guarantee even better immunity:
1. Vitamin C
Known for its strong antioxidant action, vitamin C helps the immune system to respond better against invading microorganisms. It is in citrus fruits such as orange, lemon and Acerola, as well as foods such as guava, kiwis, peppers and green vegetables.
2. L-Tourina
This amino acid helps to give cells to cells and helps to fight oxidative stress. Its main sources are meat, fish, seafood and, less than, milk, beans and oil seeds.
3. Complex B (except B1)
The vitamins of this group participate in numerous metabolic processes, favor the production of energy and contribute to the correct functioning of the nervous system. They are present in foods such as pork, eggs, milk, soy, pea, chickpeas and whole grains.
4. Curcumin
Extract from turmeric, a spice used as a condiment, curcumin is recognized for its anti -inflammatory potential and reducing the effects of free radicals on the body.
5. Selenium
This mineral acts as a cell protector, helping to prevent damage caused by oxidative stress. It is mainly found in Brazil walnuts, eggs and foods grown in selenium -rich soils.
6. Magnesium
Fundamental to the health of the muscles and bones, magnesium also helps to regulate blood sugar and in the balance of nerve functions. It is in seeds, oats, banana and peanuts.
7. Zinc
In relation to healing, hormonal production and maintenance of immunity, zinc can be obtained in seafood, meat, liver, whole grains, legumes and oily seeds.
When vitamins are missing: signs of body alert
A poor diet in essential nutrients can compromise not only immunity but also the various functions of the body. Among the most common events there are:
- Constant fatigue and fall in accordance with daily activities;
- Cramps and muscle pain, which indicate mineral imbalance;
- Tingling or loss of sensitivity in the hands and feet;
- Skin problems such as irritation, dermatitis and nose or mouth wounds;
- Dry and chapped lips, a sign of lack of vitamins of group B;
- Frequent headache, which can be accompanied by dizziness;
- Loss of muscle mass, obstacle and physical resistance;
- Hair loss and nail fragity, leaving them fragile;
- Emotional changes such as irritability, stress and even paintings of depression;
- Anemia and healing difficulties;
- Excessive sensitivity to light and vision disorders.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
