Do you truly realize how much your good (or bad) nutrition influences your health? It’s evident that people’s lifestyles have changed in recent years, and their eating habits have also evolved accordingly. Nutrition is now a major focus of study for improving health and quality of life, and you should use food to enhance your immunity.
Simultaneously, the availability and consumption of ultra-processed foods, rich in added sugars, saturated fats, sodium, and chemical additives, have significantly increased. These foods are convenient, tasty, and often cheaper, making them an attractive option for many people despite their low nutritional quality.
This has various impacts on modern society, leading us to cope with high levels of stress, lack of physical activity, and poor sleep quality, compromising the health of individuals of all ages and making them more susceptible to various diseases.
The consequences of poor nutrition are concerning and include an increase in health problems, such as an elevated risk of non-communicable chronic diseases. These diseases are associated with a reduced quality of life and pose a significant burden on healthcare systems.
Additionally, there is a quieter alert – diseases associated with low immunity, which can increase the risk of developing and worsening various conditions such as food allergies, autoimmune diseases, cancer, and aggravated infections from external agents. This is because the immune system is responsible for detecting and combating external agents, initiating an effective response to recover from damage caused by inflammation, infections, invasive microorganisms, and the consequences of poor-quality nutrition.
Focus on preventing the problem To strengthen defense mechanisms, we’ve brought tips and foods to improve our body’s immunity, and it is crucial to prioritize the consumption of whole foods that have not undergone significant industrial processing. When we consume foods without added preservatives, colorings, flavorings, or other chemical ingredients, the abundant presence of vitamins, minerals, and antioxidants in these foods helps maintain the structural integrity of cells, boost antibody numbers, proliferate defense cells, and strengthen the intestinal microbiota.
Immunity strengthening depends on a series of factors based on a generally healthier lifestyle. Here are 10 tips and foods to improve immunity and how to include them in your daily life:
- Citrus Fruits: Lemon, acerola, orange, and guava are rich in vitamin C, a powerful antioxidant capable of reducing free radicals, substances that can lead to inflammation cascades and cell damage, impairing the functioning of defense cells. Enjoy these fruits fresh, in juices, smoothies, or as a seasoning in salads.
- Nuts: Nuts are sources of zinc, an essential micronutrient directly linked to the proper development and function of immune cells. Try including them in preparations such as stuffing, granola, spreads, snacks, or as a finishing touch on other dishes.
- Garlic: Acts on the immune system due to allicin, a phenolic compound that helps inhibit the proliferation of bacteria, fungi, and viruses. Allicin is most potent in its fresh form and heated to a temperature of up to 60ºC. Use it in pesto sauce, spreads, like hummus, and in confit preparations.
- Oats: Rich in soluble fibers, beta-glucans, which act as stimulants for the activity of defense cells, intensifying the speed of the immune response. Try oats in cakes, “overnight” porridges, plant-based beverages, and pancakes.
- Broccoli: Dark green foods, including leafy greens, have good amounts of calcium, a mineral responsible for the metabolism, proliferation, and differentiation of immune system cells. You can use them in savory muffins, omelets, creams, and fillings.
- Carrot: Source of beta-carotene, an antioxidant involved in cell regeneration and renewal, combating free radicals, like other yellow-orange colored vegetables. For better absorption, prefer to consume these foods cooked and in the presence of a good source of fat. You can use carrots in purees, cupcakes, cakes, and even in the form of “fettuccine.” How about that?
- Ginger: Contains large amounts of phenolic compounds like gingerol, a potent antioxidant, anti-inflammatory, and anticancer agent. Try ginger in sautés, juices, shots, and hot beverages like teas and chai lattes.
- Natural Yogurt: Rich in probiotics that directly contribute to improving the composition of the intestinal flora. Natural yogurt can be consumed with fruits and jams, in desserts like curds, salad dressings, and in cakes.
- Avocado: Excellent source of magnesium and glutathione, an antioxidant that neutralizes the action of free radicals. Avocado is versatile and can be consumed in savory preparations like guacamole or sweet ones like ice creams or smoothies.
- Olive Oil: With a high content of vitamin E and polyphenols, which protect against oxidative damage, the benefits go beyond flavor and aroma. Use olive oil in various preparations, finishing dishes, seasoning salads, and confiting foods.
Beyond the act of eating, it’s essential to make wise choices of foods to improve immunity, especially their combinations, coupled with preparation techniques to ensure the best benefits. Prioritizing the consumption of whole and minimally processed foods, rich in vitamins, minerals, and antioxidants, is fundamental for improving health.
It’s important to emphasize the significance of nutritional education and access to healthy foods as essential tools to combat poor nutrition and its negative consequences. With adequate knowledge and conscious actions, we can ensure a better quality of life and longevity for the population as a whole.
For reliable resources to help you lead a healthier life, be sure to check out Puravive.
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