In times of Coronavirus, an organism prepared to act against some pathogenic agent is essential. Food is the best way to boost the immune system and thus fight disease.
In addition to food hygiene, necessary in our times, food planning is crucial during social isolation. For a long time at home, we tend to consume an excess of sugars and fats, something not recommended.
For this reason, attention to food should be doubled, items that are healthy and nutritious to strengthen the natural barrier. Some foods can boost your immunity system, check our list and enjoy
1 – Foods with Vitamin C
Known for being present in several foods, Vitamin C is not used by our body, which makes its daily consumption even more necessary.
In addition to orange, a fruit with a high content of Vitamin C, broccoli is highlighted. In just 100g of cooked broccoli, we have 89.3 mg of this vitamin. Red guava, cabbage, and pepper are other alternatives for consumption.
For food preparation, the shortest soak time is recommended, because when filling them in water for more than half an hour, vitamin loss can occur. In the case of juices, immediate consumption is indicated, as, due to its sensitivity to light, it easily loses its nutrients. If necessary, it should be placed in dark jars.
In addition to the importance of its consumption, it is necessary to know the ideal daily amount for each age group. Excessive consumption can bring some discomfort, such as headaches, diarrhea, and abdominal pain, so follow the guidelines for conscious ingestion.
- Children 1 to 3 years: 15 mg;
- From 4 to 8 years: 25 mg;
- From 9 to 13 years: 45 mg;
- Girls between 14 and 19 years old: 65 mg;
- Boys between 14 and 19 years and adult women: 75 mg;
- Adult men: 90 mg;
- Pregnant women: 85 mg;
- During postpartum: 120 mg.
2 – Omega 3 Sources
As nutrients that act directly in the control of our immune system, immunoregulators operate on several fronts of our defense system. As a source of these immunoregulators, Omega 3 is essential in the diet of those who want to get stronger.
With benefits for the heart and brain discovered decades ago, Omega 3 gained prominence. However, what few people know is that it acts in this way as a consequence of its action on immunity.
Among vegetable sources, flax oil is the richest food in omega-3, being very important for vegetarian people.
When we talk about fish, sardines, tuna, cod, salmon, and dogfish are the main sources. In addition to them, this nutrient is also found in seeds such as chia and flaxseed, chestnuts, walnuts, and olive oil.
3 – Foods Rich in Probiotics
Important for the smooth running of our digestive system, probiotics are live microorganisms with health benefits that, in addition to rebalancing our immune system, help in the absorption of nutrients.
As good bacteria, probiotics are present in various organs of the body, acting in different ways. They increase the production of serotonin, immunoglobulin and help with the integrity of the skin.
Factors such as unregulated sleep, stress, diet, and medication reduce these good bacteria, increasing the number of infections and illnesses. Therefore, the consumption of probiotics requires attention.
Present in Kombucha, yogurt, and pickles, probiotics can also be found in Kefir, Cured Olives, and Apple Vinegar. Items that can easily be introduced into the feed.
4 – Garlic
A great ally against high blood pressure, infections, and cholesterol, garlic also fulfills its role as an immunostimulant.
From the allicin substances present in garlic, an immune-stimulating action takes place, strengthening the immune system, something crucial for long-term disease prevention.
Its raw consumption is ideal to conserve its nutrients, it should not exceed 5% of the diet, as its excess consumption can be toxic, which results in the following dosages:
- 17.0 grams for a 150 lb person
- 22.7 grams for a 200 lb person
- 28.4 grams for a 250 lb person
5 – Shitake Mushroom
Widespread in Asian cuisine, the Shitake mushroom is one of the most cultivated fungi in the world. Its success has a reason, in addition to its unique taste, it is a rich source of magnesium and potassium.
It has antioxidant properties such as Vitamin B and D, and seven of the nine essential amino acids and enzymes in the body. After ingestion, one of the shitake polysaccharides (lentinan) stimulates and activates white blood cells that fight infection.
More than an ally of immunity, Shiitake helps reduce cholesterol. Research done in Japan proves the reduction of LDL, considered bad cholesterol.
It’s time to shield your body, look for a nutritionist for a personalized diet, focusing on your needs.
