Immunity

Immunity is the name we give to the body's ability to defend itself against invaders, in the case of viruses, bacteria or fungi that can cause disease. When it is low, we are much more likely to have small and large infections and flu-like conditions.

If you notice that your immunity is low, a great option is to bet on adjustments in meals. This is because foods are rich in vitamins, minerals and other substances that help maintain the immune system.

By reaching the daily recommendation of consumption of fruits and vegetables, you already guarantee a better defense for your body. Write it down: consumption should be five servings per day, three of which are fruits and two of vegetables. Next, check out the best foods for your immunity and be sure to include them on your plate:

1. Citrus fruits

Citrus fruits such as orange, acerola, kiwi, tomatoes, in addition to broccoli, cabbage and green and red peppers are rich in vitamin C, an antioxidant that increases the body's resistance.

2. Dark green vegetables

Foods like broccoli, kale, spinach are rich in folic acid. The nutrient helps in the formation of white blood cells, responsible for the defense of the organism, and can also be found in beans, mushrooms (such as shimeji and shiitake) and liver meat.

3. Zinc-rich foods

Meat, whole grains, nuts, seeds and legumes (beans, lentils, peas, chickpeas), are rich in zinc, a nutrient that fights colds, flu and other diseases of the immune system

4. Oilseeds

In addition to zinc, walnuts, chestnuts, almonds and vegetable oils (sunflower, wheat germ, corn and canola) are rich in vitamin E. It is beneficial, especially for the elderly, acting to combat the decrease in immune activity due to of age

5. Tomato

Rich in lycopene, tomatoes are a strong ally to fight cardiovascular diseases by removing free radicals from the body. These compounds accelerate cell aging and make the body more likely to develop disease.

6. Omega-3 source foods

The omega 3 present, for example, in olive oil and salmon, helps the arteries to stay away from inflammation, helping the body's immunity.

7. Sources of antioxidants

Brazil nuts and mushrooms (such as champignons) contain selenium, a strong antioxidant that fights free radicals, improving the body's immunity and accelerating the body's healing

8. Ginger

Rich in vitamins C, B6 and with bactericidal action, ginger goes beyond helping to treat inflammation of the throat and aids in the body's defenses.

9. Pepper

Pepper is a source of beta-carbide, a substance that is transformed into vitamin A, a nutrient that protects the body from infections.

10. Yogurt

Regular consumption of yogurt helps to replenish the beneficial bacteria in the intestinal flora - called probiotics. They are true soldiers struggling to expel "bad" bacteria from the body. These microorganisms contribute to increase immunity. The healthy intestine is able to separate what does not do us good and absorb the main micronutrients, such as vitamins.

11. Garlic

Garlic, besides bringing a delicious flavor to the most diverse dishes, reduces and helps to dilute the mucus in the lungs, being effective against persistent cough and bronchitis. Garlic can even be consumed with antibiotics. Because it is rich in vitamin A, C and E, garlic is a strong ally to strengthen the immune system.

12. Onion

Onions are rich in anti-inflammatory, antiviral, antiparasitic, antibacterial and antifungal substances, such as allicin, which also reduces the risk of some types of cancer, such as that of the mouth, larynx, esophagus, colon, breasts, ovaries and kidneys. So it is a great remedy to ward off colds, flu and infections in general.

13. Royal jelly

Royal jelly is a superfood stuffed with nutrients, phytochemicals and antioxidants, and this remarkable chemical composition is responsible for its numerous health benefits. When consumed fasting, it increases immunity because it contains high concentrations of vitamins, especially vitamin C and B complex.

14. Propolis

Propolis contains proteins and compounds capable of altering and regulating the immune system, in addition to the benefits of being antibacterial and antiviral. Propolis activates the initial steps of the immune response by stimulating specific receptors and the production of cytokines, which modulate the mechanisms of immunity.

15. Coconut oil

Lauric acid and capric acid, present in coconut oil, have the property of modulating the immune system, acting against fungi, viruses and bacteria. In addition, an indirect way of contributing to immunity is to improve the work of the intestine by eliminating bad bacteria.

16. Lychee

Lychee is an excellent source of vitamin C - each 100 grams of the fruit contains 71.5 mg of the vitamin, which helps to prevent colds and flu. In addition, lychee anthocyanins play an important pharmacological function against various diseases, such as cardiovascular, chronic degenerative diseases, cancer, inflammation, low immunity and allergies.

17. Yacon potato

Because it acts by stimulating the growth of beneficial intestinal flora, the yacon potato is effective in exterminating bacteria that enter our bodies through food. Thus, the development of the intestinal flora provided by the yacon potato directly helps in preventing diseases and strengthening immunity.

18. Wheat germ

Wheat germ accumulates vitamins A, E and K in large quantities, which have excellent antioxidant power, prevent cell aging and contribute to increased immunity, in addition to helping to regulate the digestive system, stimulate appetite and tone the skin , keeping it healthy. It is also responsible for good blood clotting and contributes to the strengthening of bones. Wheat germ can be consumed in sauces, yoghurts, fruits and other foods as a food supplement.