STRENGTHEN YOUR IMMUNE SYSTEM!

Friday, 22 de May de 2020 - 16:28

Food is a key factor in the development and maintenance of our body's immunity. At the moment, given the current situation that we are going through, strengthening the immune system, especially in children, the elderly and the chronically ill, is essential!

However, it is important to be aware that there is no food or supplement that prevents virus and bacteria contamination.  

Some micronutrients play a key role in various chemical reactions promoted by the immune system, such as vitamins A, D, E, B6 and C and minerals such as iron, zinc and selenium. Probiotics also strengthen the immune system, promoting the growth of healthy intestinal flora. Thus, there are some foods that we cannot neglect in our diet:

 

Micronutrients	Source
Vitamin A	Carrot, egg yolk, offal (liver), spinach, sweet potato, aromatic herbs (parsley, basil, rosemary, oregano), watercress, lettuce, peppers, cabbage.
Vitamin D	Sun exposure, fatty fish (sardines, trout, peas, salmon, tuna, mackerel), egg yolk, milk and enriched drinks.
Vitamin E	Olive oil, fatty fruits (almond, hazelnut, pine nut, peanut, cashew, walnut, peanut), seeds (poppy, flaxseed, pumpkin, sesame, sunflower), wheat germ.
Vitamin B6	Poultry meat, bananas, offal (liver), legumes.
Vitamin C	Kiwi, citrus fruit, strawberries, red fruits, papaya, guava, broccoli, watercress, red cabbage, aromatic herbs.
Iron	Meat, fish, egg, legumes, offal (liver), aromatic herbs (thyme, basil, cumin, oregano, parsley).
Zinc	Meat, seafood, dairy products, fatty fruits, wheat germ, seeds, aromatic herbs.
Selenium	Fatty fruits, seeds, mushrooms, garlic.
Probiotics	Yoghurts, kefir.

 

Stay calm and ensure some key factors:

 

• Maintain a regular sleep pattern;
• Maintain good hygiene and food disinfection practices;
• Maintain good personal hygiene practices (frequent hand washing, coughing and sneezing into the forearm, single use of tissues);
• Practice regular physical activity (enjoy the garden or yard; use the time to do that demanding general cleaning that you have been putting off; look for exercise videos to play at home);
• Keep well hydrated, drinking at least 1.5l of water per day;
• Reduce stress levels: opt for relaxing activities like meditation, reading, watching movies or series or listening to music;
• Avoid alcoholic drinks and tobacco;
• Maintain a healthy, complete, varied and balanced diet, as recommended by the Mediterranean Diet Pyramid;
• Maintain an adequate body composition, controlling food portions and not neglecting protein intake.