Health and Nutrition Education

8 Foods to Raise Your Immunity And Protect Yourself From Viruses!

8 Foods to Raise Your Immunity And Protect Yourself From Viruses!

How to protect yourself from viruses and the rainy season? Very easy! In addition to staying at home, washing your hands frequently and covering yourself very well if you need to go out (don’t forget the mask), a diet rich in food to raise your immunity is essential.

Have you heard that phrase that says that a good diet is the best medicine? According to Lauren Arboleda, nutrition coach, eating well is very beneficial for the body and its different systems, including the immune system. “Almost 70% of our immune system depends on our diet,” says the expert.

Keys to adopting a healthy diet at home

With advice from Lauren Arboleda, platform that inspires people to adopt a healthier, more conscious and balanced lifestyle, we share the list of foods that should be in your kitchen these days. Take a pencil and paper!

1.YOGURT

One of the best ways to defend yourself against possible illnesses is by taking care of your digestive system. Did you know that there are good and bad bacteria in it? Increase the good ones by consuming foods with high probiotic value such as yogurt and fermented milk.

Thanks to the fact that they contain a bacterium called Lactobacillus reuteri, which blocks the multiplication of viruses that affect the body, they help prevent flu or colds. Mmm, what a treat!

2. CITRUS

Citrus foods such as mandarin, kiwi, lemon, lime … are a main source of vitamin C, a very important nutrient in the functioning of the immune system and in order to ward off viruses and colds. Now, do you fancy an orange juice?

3. ONION AND GARLIC

Do you need two good and nutritious foods to marinate a fish? Onion and garlic, in addition to being delicious, contain antibacterial and antiviral properties, which fight respiratory infections.

ACCORDING TO THE FOOD AND AGRICULTURE ORGANIZATION OF THE UNITED NATIONS, THE CONSUMPTION OF FOODS THAT CONTAIN VITAMINS AND MINERALS IS KEY TO PREVENTING DISEASES AND STRENGTHENING THE BODY’S IMMUNITY SYSTEM.

4. PEPPERS

Chicken with paprika? Mmm sounds good. The best thing is that bell peppers are considered a vitamin C bomb, surpassing citrus fruits such as kiwi and orange. In addition, they have a large number of very beneficial properties for the entire body, as they have a large amount of vitamins and minerals.

Foods to strengthen the immune system

5. MUSHROOMS

Among the favorite foods of Lauren Arboleda, creator of the book Recipes of the heart to raise the immunity are super foods, which have many nutrients per calorie. Mushrooms, which due to their content of B vitamins, riboflavin and niacin are perfect for this purpose.

6. GINGER

For centuries ginger has been used in many cultures for its medicinal properties. The reason? It is an aromatic plant that has many benefits for the body such as relieving gastrointestinal irritation, reducing inflammation, strengthening your immune system, among others.

7. GREEN LEAVES

Lauren Arboleda is a lover of super foods, which thanks to their high concentration of antioxidants, healthy fats and vitamins are very beneficial for the body.  One of your favorites? Green vegetables such as broccoli, chard, spinach… which are rich in amino acids, omega fatty acids and fiber.

“REDUCE THE CONSUMPTION OF ADDED SUGAR IN YOUR DIET, WHICH KILLS THE GOOD BACTERIA IN THE DIGESTIVE SYSTEM, ALSO AFFECTING THE IMMUNE SYSTEM”, LAUREN ARBOLEDA.

8. FISH AND SHELLFISH

If your goal is to strengthen your immune system then you should include fish and shellfish in your diet. Why? They are the main source of foods such as omega 3 and also, according to a BBC report, they contain zinc, a chemical element that helps cells respond adequately to the attack of viruses or bacteria.

Finally, remember that a good diet is the best medicine. If you liked this article, we invite you to share it with your friends and family. When it comes to wellness, on the Collaborative Research Group portal, we think of you. ‍

The above content is for educational and informational purposes only and has been developed by following reliable medical sources and recommendations from health experts.  If you feel identified with any symptoms, described medical term or you are a patient, we recommend consulting your doctor. 

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