With so many changes in the weather and with hospitals crowded with influenza and Covid-19, it has never been more important to keep immunity high. Some day-to-day food strategies can help and the good news is that you can buy all items at the fair.
Nutritionist Karla Ferreira explains that there are no miracle foods or supplements, but with the right menu it is possible to strengthen the immune system through a balanced and healthy diet.
“The process does not happen overnight. You have to be consistent in food to be able to impact immunity “, reinforces the nutritionist.
Some vitamins and nutrients are more involved in this reinforcement of the immune system and must be present in the daily diet, such as: vitamins C, D, E, A, zinc, selenium, iron, omega 03, in addition to prebiotics and probiotics.
“Probiotics are like defense soldiers, they will help to fight any foreign body, in addition to decreasing the production of inflammatory substances”, he explains.
Based on this, nutritionist Karla Ferreira prepared a menu suggestion that includes all the necessary nutrients for those who want to have a more disease-resistant organism.
Breakfast:
According to the nutritionist, the first meal of the day is strategic because the probability of nutrient absorption is greater. Among the options:
- Lemon spinach juice (source of iron, vitamin E and vitamin C)
- Cashew, acerola or passion fruit juice with strawberries (all sources of vitamin C)
To accompany the juice, scrambled eggs with cheese (vitamins D and A) with pumpkin seeds (source of zinc)
Morning snack:
- Oilseed mix: chestnuts, walnuts (source of zinc) and almonds (source of vitamin E)
Lunch dinner:
The two meals are also strategic because they allow a greater variety of nutrients, “They are more complete meals, where I can easily get the nutrients needed to improve immunity. If I have a colored plate, the chances of getting it right are great”, explains the nutritionist.
Among the items that may be included:
- Sweet Potato (Vitamins A, E, C and Zinc)
- Beans, chickpeas (source of iron and zinc)
- Dark leafy greens like kale, ora-pro-nobis and mustard greens (source of iron, vitamin C and vitamin A)
- Carrots, red peppers, pumpkin (source of vitamin A)
- Salmon, tuna, sardines (sources of omega 3)
Afternoon snack:
- Yogurt with oatmeal and fruit:
- Natural yogurt or kefir – source of probiotic
- Oats – source of fiber (prebiotics)
- 01 tablespoon of chia seed (source of omega 3)
- Brazil nuts (source of selenium)
- Mango, papaya (sources of vitamin A) kiwi, pineapple, strawberries, orange, tangerine (sources of vitamin C)
It is worth mentioning that the consumption of sugar, alcohol and industrialized foods can harm immunity. The ideal is to associate good eating habits with adequate hydration and physical activity. In addition, according to the nutritionist, sleep deprivation can disrupt the immune system.
“That’s why one of the most important strategies to keep immunity high is to sleep well”, adds the nutritionist.
Reference: CNN Brasil
