10 tips to naturally boost your defenses and prevent diseases
The immune system is a complex world that is highly influenced by our lifestyle and can benefit from certain healthy habits.
Below, we share some of them so you can incorporate them into your daily life:
- Ensure good consumption of vitamin E, vitamin A (such as beta-carotene), and vitamin C; all of them have an antioxidant effect, stimulate the proper functioning of the immune system, and help prevent various diseases, especially infectious ones.
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If you engage in physical activity, ensure you consume an extra dose of vitamin C, because although exercise is healthy and brings great health benefits, it requires more antioxidants compared to sedentary individuals.
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Iron, zinc, copper, and selenium are necessary minerals for the proper functioning of the immune system and are fundamental for correct protection against infections. Make sure to consume them in adequate amounts.
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Perform physical activity regularly, always guided by a professional in the field capable of designing a routine specifically for you and your needs.
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Consume at least 5 portions of fresh fruits and vegetables daily. These are rich in vitamins, minerals, and antioxidant substances that naturally strengthen your defenses. Try to consume fruits of different colors, as their antioxidants vary according to their pigments; thus, if you consume fruits and vegetables of different colors, you will be consuming a greater variety of nutrients and antioxidants.
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Avoid following overly calorie-restricted diets for long periods. People who are poorly nourished tend to have poor immune system function. Avoid fad diets at all costs. Always seek advice from a professional.
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Maintain a healthy weight, avoiding excesses. Obesity is a condition marked by excess weight due to fat; in this condition, inflammation levels and the risk of infection increase, predisposing the body to both acute and chronic diseases.
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Control your fat intake; prefer those found in sea fish, nuts, avocado, seeds like chia, soy, and flaxseed, as well as olive, soy, and canola oils. Ensure you get a good dose of omega-3 each week. Do not forget that fats, regardless of their source, provide a large amount of calories, so they should be consumed in moderate portions.
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Frequently consume fermented foods like yogurt or foods with probiotics, as these help your defense system work better.
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Consume an adequate amount of zinc; this nutrient helps increase defenses, thus preventing infectious diseases.
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We recommend that to cover all the requirements of the aforementioned nutrients, you maintain a varied, sufficient, and balanced diet. In case you do not consume enough foods containing the mentioned nutrients, you may opt for specific supplementation, always under the guidance of a nutrition professional.
By: Camila Henao Uribe
Dietitian Nutritionist – Laboratorios Funat