Healthy diets tend to emphasize plenty of vegetables, fruits, whole grains, beans, and other plants.
Not only that, dishes of animal origin such as eggs, milk, lean meat and fatty fish such as salmon and mackerel are also indispensable and contribute to a diverse diet. Dishes high in sugar, white starch or harmful fats should be limited, according to the health website Medical News Today (UK).
The immune system will be improved by a healthy diet when we take in the following nutrients:
Antioxidants
Plants rich in antioxidants include berries, nuts and green vegetables ( photo )
Antioxidants play an important role in building resistance and improving immune function. These compounds help protect against cell damage caused by free radicals and oxidative stress.
Epidemiological evidence and dietary guidelines suggest that a diet rich in antioxidants may preserve vascular health and reduce the risk of chronic disease. Low levels of antioxidants have been associated with increased risk of various diseases, including inflammation. Plants rich in antioxidants include berries, nuts, and green vegetables.
Vitamin C
Vitamin C is well known as an immune-boosting nutrient. It provides nutrients for many different cellular functions throughout the immune system.
Many studies have shown that a diet that provides enough vitamin C will help reduce the risk of infection. Foods rich in vitamin C include kiwi, guava and citrus fruits such as oranges, tangerines, grapefruits or lemons.
Zinc
Zinc is another essential nutrient that plays a central role in the immune system. Zinc deficiency can lead to increased susceptibility to illness due to poor immune response. Foods rich in zinc include oysters, beef, pumpkin seeds, and lentils.
Probiotic
Probiotics in yogurt and antioxidants in berries will help improve immunity and reduce the risk of minor illnesses.
Probiotics are also known as probiotics. They contain bacteria and yeast that are beneficial to the digestive system. Foods rich in probiotics include yogurt, kimchi, and sauerkraut. These beneficial bacteria and yeasts help improve gut health by restoring the balance of good bacteria in the intestines and reducing inflammation, according to Medical News Today.
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