by Joana Teixeira on Mar 01, 2021
Never before has so much been talked about the importance of keeping the immune system functioning well. With regard to food, we should invest in a diet rich in anti-inflammatory foods, which help us to strengthen our defenses. Here are some tips from our functional nutritionist to survive this phase:
- Limit the availability of food that we do not want / should consume. If we don't have junk food in our homes, we are certainly not going to consume it;
- Ensure adequate consumption of fruits and vegetables on a daily basis: vegetable soup for lunch and dinner and / or vegetables as one of the accompaniments in both meals, consumption of at least 3 servings of fruit / day. Fruits and vegetables are rich in vitamins and minerals, antioxidants, fiber and therefore much of what we need to maintain optimal health.
- Reinforce the consumption of vitamin C through foods such as red peppers, kiwis, oranges, strawberries and green leafy vegetables such as broccoli (which must be steamed for 7-9 mins, in order to preserve the content of this and other nutrients which are water-soluble).
- Consume legumes (dried and soaked or canned) - excellent source of zinc, vegetable proteins and fibers. An adequate protein supply is essential to guarantee not only satiety but also the maintenance of an adequate lean mass. On the other hand, zinc is an antioxidant mineral that participates, among other things, both in the production and growth of cells of the immune system, as well as in the modulation of the immune response. It is also fundamental for the health of the skin and mucous membranes, which are our first protective barrier
- Ginger: used by traditional medicines for hundreds of years, its benefits are attributed to its phytochemicals (active substances, which are not vitamins or minerals, but have beneficial effects on the body). Among other benefits, the anti-inflammatory, antioxidant and antimicrobial compounds that help in the prevention and treatment of infections are noteworthy.
- Turmeric + Black Pepper: the anti-inflammatory combo. Turmeric, or turmeric, is the spice traditionally used for thousands of years by Ayurveda. It has numerous therapeutic properties, including antioxidants, anti-inflammatory, anticarcinogenic, antibacterial. It is recommended to use it as a seasoning in stews and sauté, or in juices, hot drinks like Golden Milk or Tea. It is recommended to use turmeric associated with black pepper, since it enhances the absorption of the first one.
- Last but not least, maintain an adequate hydration status: water, flavored water and infusions are good options!
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