As time goes by, our climate changes, even though we are on summer, temperatures drop frequently and with that, flu and other related diseases easily return as a consequence.
A varied and balanced diet helps us to protect the body, so a correct diet is a fundamental factor to stay healthy and prevent possible diseases. Prevention is our best ally, so keeping our defenses high is always synonymous with good health. In this task, a series of tips can be very useful, such as resting sufficiently, avoiding a sedentary lifestyle by doing daily physical activity, not smoking and drinking with consideration. But, in any case, what most of all allows us to maintain high defenses is a balanced diet with the right intake of vitamins and minerals, limiting fats and sugars.
Depending on the sex, the state of health, the age, the level of activity that takes place, the daily calorie intake varies, but what does not change is the proportion of the foods belonging to each food group that we must eat: carbohydrates , fibers, fats, vitamins, mineral salts, proteins according to the proportions indicated by the experts.
There is also a series of foods that are fundamental, because more than others they help us strengthen our defenses, in this case fruit and vegetables. Let’s see what they are:
Foods rich in vitamin A
This vitamin promotes the formation and preservation of bone and soft tissue, skin and mucous membranes; it also allows the retina to function properly, hence its importance for sight. We can find it in foods of animal origin such as meat, milk and its derivatives, eggs, but also in all those that contain carotene such as carrots, oranges, spinach, pumpkin and green leafy vegetables. All these foods contain a high percentage of antioxidants that play a protective role for our cells, delaying aging and chronic diseases. Finally, in these foods of natural origin the level of fat and cholesterol is practically non-existent.
Foods rich in vitamin B
Vitamin B is the foundation for the proper functioning of our body, as it intervenes in different cellular processes, such as in the nervous system, in the production of hormones. We find it in meat, in fish, in dairy products, in eggs, in whole grains, in legumes and in dried fruit.
Foods that contain vitamin C
This vitamin is essential for collagen synthesis which we find, for example, in the skin, our first layer of protection against external agents. In addition, several studies report the significant contribution to the immunological system. Some of the foods rich in this vitamin are citrus fruits, spinach, peppers, tomatoes, banana, pomegranate, mango, kiwi, pineapple, papaya, melon and watermelon.
Foods rich in vitamin E
Vitamin E prevents the oxidation processes that occur in the body and strengthens the cells from infections. It is therefore an effective antioxidant weapon. We can find it in olive oil, in wheat germ, in dried fruit (especially almonds), avocado, linseed, papaya and mango.
There you got it, now you can defend your body fro external agents and fortify your immune system to stand strong in all situations.
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