How to boost the body’s defenses and strengthen the immune system.

“When the food is wrong, the medicine is no good. When the food is correct, the medicine is not necessary.

If you want to prevent the development of some diseases and help your body to react to those that have already manifested themselves… it is necessary that your immune system is working efficiently; then how to achieve it?

To begin with, it is important to increase the consumption of foods rich in vitamins and minerals, decrease the consumption of sources of fat, sugar and industrialized foods that contain colorants and preservatives

Although many prefer to supplement or use some kind of multivitamin, it is true that we have a lot of foods that if we include them in our daily diet we can help our body in a natural way.

Los alimentos ricos en selenio, zinc, vitaminas C y E, los probióticos y ricos en omega 3 son los más indicados para aumentar el sistema inmunológico, ya que favorecen la producción de células de defensa de manera más eficiente. Algunos ejemplos son:

-Selenium: Brazil nuts, wheat, rice, sunflower seeds, grains, nuts (especially Brazil nuts) and seeds grown in selenium-rich soil; 1 slice of whole grain bread or 1 cup of oats can be obtained from the RDA between ⅓ and ½.

-Zinc: whole grains, nuts, roasted wheat germ, roasted pumpkin seeds, roasted pumpkin seeds, dried watermelon seeds
dark chocolate, cocoa powder, peanuts, breakfast cereals fortified with 25% VD of zinc

Vitamin C: Orange, Tangerine, Kiwi, Strawberry, Squeezed lemon or lemon juice, Mango, Raw green leaves: cabbage, rocket, lamb’s lettuce, peppers.

-Vitamin E: sunflower seeds, hazelnuts, peanuts, almonds, avocados, spinach, broccoli


Kefir; This drink is fermented with the famous nodules of kéfir or also known as bulgars, tibetan mushrooms, birds or tibicos …
*Kimchi; This is another typical Korean fermented food and it is also made with Napa cabbage or cabbage, if you don’t get it you can make it with the common cabbage or cabbage …
*Tempeh; The person who needs to strengthen their immune system should consume a greater amount of these foods daily and regularly, not only when they are already sick, but also to avoid getting sick again.

It is essential to eat two portions of vegetables and two to three portions of fruit every day. In order to choose them correctly, you must always vary the colours and opt for those that are seasonal and close to home. Try to always choose those with the highest nutritional value from each group.

Come verduras de color verde oscuro, como acelgas y espinacas, y verduras de color naranja, como zanahorias y calabaza, así como otro producto de temporada muy recomendable: la batata. Para aprovechar al máximo sus nutrientes, es importante apostar por la cocina ligera, como salteados o al vapor, y adoptar una serie de técnicas en la cocina que nos ayudarán a preservar los nutrientes en nuestros alimentos, como:

  • not cutting the food too early
  • add them to the cooking water just when it comes to a boil, and not before.
  • The juice should be occasional, no more than once a week”, as it does not provide us with the fibre from oranges, lemons and tangerines, which is essential for the intestinal transit.

El fortalecimiento de nuestro sistema inmunológico siempre debe ser nuestra prioridad, los cambios de temperatura son una de las razones más frecuentes, las estaciones cambian nos afecta, si nuestra inmunidad no es la mejor.
Cada vez más factores amenazan nuestra salud; virus, estrés, automedicación, sedentarismo … es esencial prestar atención y tratar de promover nuestro sistema de defensa de forma natural

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