Both on cold or intense heat, extreme temperatures require more immunity. In this sense, food can help
With sudden changes in temperatures, maintaining strong immunity is essential. This is because it plays a crucial role in the protection of the body from diseases. But for this, you have to maintain a healthy diet. After all, this is the main tool to stimulate the functioning of the immune system.
According to nutritionist Antonio Wanderson Lack de Matos, a good diet plays a key role in maintaining a healthy immune system, but is not the only element.
“A diet rich in nourishing foods can strengthen the immune system and help protect the body from diseases. However, it is important to adopt a holistic health approach, including other healthy habits, to maintain immunity in its best state. Consulting a nutritionist or a health professional can be useful to create a personalized food plan”, explains the doctor.
Many foods, citrus fruits, garlic and green vegetables are accessible and can be found in reasonable markets. Therefore, maintaining updated immunity does not necessarily require a high budget.
Subsequently, the expert separated the 5 best foods to increase immunity and explained how to incorporate them into their daily diet. Check:
1. Citrus fruits
The fruits of citrus fruits, such as oranges, lemons and grapefruit, are widely known for their high concentration of vitamin C. According to Antonio, vitamin C is an antioxidant that can help strengthen the immune system, stimulating the production of white blood cells and increasing the production of antibodies. “Consuming a daily part of these fruits can be useful,” says the nutritionist.
2.
Garlic is not only a tasty ingredient in the kitchen, but also has antimicrobial and anti -inflammatory properties. The compound active in garlic, alicin, has shown to improve the response of the immune system to infections. “The addition of fresh or crushed garlic to your daily meals can be an effective strategy,” he explains.
3. Probiotic yogurt
Probiotic yogurt contains beneficial bacteria for the intestine, known as probiotics. A significant part of the immune system is found in the intestine and intestinal health is linked to immunity. “Regular consumption of probiotic yogurt can help maintain a healthy balance between intestinal flora”, exemplifies the professional.
4. Dark green vegetables
Dark green vegetables such as spinach and broccoli are rich in vitamins (such as A, C and E), as well as antioxidants. These nutrients play an important role in maintaining the integrity of immune cells.
According to the expert, including these vegetables in their daily meals, it offers significant benefits for immunity.
5. Foods rich in vitamin D
Vitamin D plays a crucial role in regulating the immune system. Foods such as salmon, tuna and eggs are natural sources of vitamin D. “exposure to the sun is also an important way to obtain vitamin D. Including these foods in the diet and spending outdoor time can improve immunity”, suggests.
6. Walnuts and seeds
Noci, sunflower and pumpkin seeds are rich in antioxidants and omega-3 fatty acids. These nutrients help to reduce inflammation in the body and therefore improve the immune response. A small part of walnuts and seeds like daily snack is a healthy choice.
7. Green tea
Green tea is known for its antioxidant properties. It contains compounds such as catechins that can help strengthen the immune system and protect against diseases. Replace non -alcoholic drinks or other green tea drinks can be useful.
Options accessible to maintain immunity
Many of the foods mentioned above, such as citrus fruits, garlic and green vegetables, are accessible and can be found in reasonable markets. Therefore, maintaining updated immunity does not necessarily require a high budget.
That is, a diet rich in nutritious food can strengthen the immune system and help protect the body from diseases. However, it is important to adopt a holistic health approach, including other healthy habits, to maintain immunity in its best conditions. Therefore, consulting a nutritionist or a health professional can be useful for creating a personalized diet.
Efforts beyond the diet
Antonio adds that ideally these foods should be incorporated into the daily diet to maintain a robust immune system. However, a balanced diet is just part of the equation. Enough to sleep, practice regularly and manage stress is also vital for immunity.
“As regards integration, in the event of specific disabilities of nutrients, it may be necessary to take supplements, but this should be done under the guidance of a health professional. In general, it is preferable to obtain nutrients from food, since they contain a variety of beneficial compounds that supplements do not offer,” he explains.
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.
