[LifeStyle] Immunonutrition in times of COVID-19: the key to increasing defenses

[#Steeven.™]

Through food, people can avoid and fight diseases. The important thing is to strengthen the immune system.

A well-nourished individual is prepared to face any pathogen that enters to invade it.

That is why immunonutrition is the science that provides the basis for providing adequate nutritional support to obtain a correct immune response. Food is composed of nutrients that are not only assimilable substances that allow the body to obtain energy, build and repair tissues and regulate metabolic processes, but are also capable of influencing the physiological functions of the individual such as the immune system.

Today we emphasize that nutritional imbalances contribute to an increased risk of infections, so that our current nutritional status directly influences the quality of our immune system.

Age, hormonal status, sedentary lifestyle, stress, consumption of tobacco, alcohol, drugs, obesity and malnutrition are key factors that we must take into account as a source of variation in our immune status.

It is also important to remember that almost 70% of the immune system depends on the second “brain” of the body: the intestines, since our intestinal microbiota (families of microorganisms, which are living bacteria that have colonized our intestines mainly at the level of the colon), which in turn depends on everything we eat. They eat mainly complex carbohydrates rich in fiber and also contribute to the production of vitamins K, B12 and folic acid.

On the other hand, zinc, selenium and vitamin A, C, E and D deficiencies directly affect the maintenance of the immune system, so choosing foods that are varied and rich in this set of micronutrients and prebiotic fiber - contained in foods such as radishes , garlic, onions, asparagus and vegetables— will help us maintain a state of eubiosis, which is nothing more than having a healthy intestinal microbiota, which will stimulate an effective response, especially in times of a SARS-CoV-2 pandemic.

One of the main recommendations to achieve a correct nutritional state is to give the body at least three servings of fruits and two servings of vegetables a day, as well as ensuring that protein foods, whether of animal origin, are present in the main meals or vegetable, such as eggs, white or red meats (preferably organic), fish and legumes such as lupines and chickpeas.

 

Five tips to meet immunonutrition in your body
1. Increase your intake of fruits rich in antioxidants: guava, kiwi, orange, lemon, papaya, red berries and soursop.

2. Include vegetables in your meals every day, such as red / yellow bell pepper, cabbage, spinach, asparagus, broccoli, tomato, red onion, and radishes.

3. Enhance your seasonings and enhance the flavor with natural spices such as garlic, turmeric, chives, rosemary, cinnamon, dijon mustard, and ginger.

4. Don't forget to include healthy fat sources, such as extra virgin olive oil, nuts, and seeds; consider activating them first, as in the case of almonds: consume them after soaking to take better advantage of their nutrients. They can be added to salads so that they do not forget to consume them during the day.

5. Remember to consume foods with probiotic characteristics, kefir and natural yogurt.

Given the importance of nutrition in the body's immune response, it is key to take care of the diet and the way it is eaten. Start the day with a good breakfast, never skipping this meal or omitting another, since it is very common that they do not eat. Remember that every moment is key, do not miss the opportunity to fulfill yourself with immunonutrition on a daily basis. It is not advisable to self-medicate by ingesting vitamins without nutritional monitoring, as they can cause accumulation of metabolites that can later affect your kidneys. The pandemic is not over yet and we are responsible for facing it in the best way possible. Whether you have already had COVID-19 or not, your progress depends on your diet.