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Nine foods to leave immunity at heights

Nine foods to leave immunity at heights

Immunity is the name we give to the body's ability to defend itself from 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 pictures like flu.

And then, did you notice that your immunity is on the low side? A great request is to bet on a well balanced food dish, especially with the right ingredients. "Foods are rich in vitamins, minerals and other substances that help maintain the immune system," says Ioná Zalcman, a master of nutrition at the Federal University of São Paulo. According to the nutritionist, achieving the daily recommendation of fruit and vegetable consumption already ensures a better defense. "Consumption should be five servings per day: three fruits and two vegetables."

Next, check out the best foods for your immunity and be sure to include them in your plate:

1. Citrus fruits

Citrus fruits such as orange, acerola, kiwi, tomato, plus broccoli, kale and red and green 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. Foods rich in zinc

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 . Oleaginous

In addition to zinc, nuts, nuts, 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 immunological activity due to age

5. Tomato

Rich in lycopene, tomato is a strong ally to combat cardiovascular disease by removing free radicals from the body. These compounds accelerate cell aging and leave the body more conducive to disease.

6. Omega-3 source food

Omega-3 present in, for example, olive oil and salmon, helps the arteries to stay away from inflammation, aiding the body's immunity.

7. Sources of antioxidants

Parsnips and mushrooms (like champignons) contain selenium, a strong antioxidant that fights free radicals, enhancing body immunity and accelerating the body's healing

8. Ginger

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

9. Pepper

Pepper is a source of betacarnet, a substance that turns into vitamin A, a nutrient that protects the body from infections.


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