A diet that increases Immunity and helps in preventing disease consists of vitamins, omega 3, and all the necessary nutrients. Apart from this, the proper way of cooking and the right use of salt and sugar helps to decrease the chances of disease getting ill. So, you must follow the healthy diet system.
To follow a healthy diet you must increase the consumption of fruits and vegetables, eat legumes and nuts, reduce the consumption of salt and sugar, as well as consume healthy fats. Nor can the main vitamins be lacking, such as D, of which the sun, which we now see so little, is one of its main sources because it prevents osteoporosis and rickets.
Foods That Increases Immunity and Prevents Disease
Raising the defenses and strengthening the immune system to prevent diseases is possible by taking certain foods, especially at a time like today, because although there is no food that prevents the coronavirus, the more resistant our body is, the better.
Omega 3 Food-
The most effective foods to produce the cells that protect our body are rich in omega 3, present in blue fish; those that contain selenium, such as Brazil nuts, wheat, rice, egg yolk, chicken, or cheese; or those with zinc (oysters, shrimp, beef, turkey, liver or nuts).
Vitamin C Food –
Foods rich in vitamin C, present in citrus, broccoli, tomato, strawberries, watermelon or cabbage, also help us to raise our defenses; and those that incorporate vitamins E (sunflower seeds, olive oil, hazelnuts …) and A (carrots, spinach and Swiss chard, lettuce, eggs, red bell peppers, etc., along with probiotics, which we find in yogurt or the kefir.
Finally, now that we are hardly out of the house and we lack vitamin D from the sun, it is important to consume the foods that carry it, such as whole dairy products or fatty or blue fish.
Likewise, observing a healthy diet throughout life helps us protect ourselves from malnutrition in all its forms, as well as preventing different non-communicable diseases, such as diabetes, heart disease or heart-related diseases, accidents cerebrovascular and different types of cancers.
Both in Spain and in the rest of the world, with special incidence in western countries, unhealthy diets, along with the lack of physical activity, are among the main risk factors for health.
The danger of the ultra-processed food
The increase in the production of ultra-processed foods, the rapid urbanization and the change in lifestyles have led to a change in eating habits that do not suit us at all. Some changes presided over by the increase in hypercaloric foods, fats, free sugars and salt or sodium. Many people also do not eat enough fruits, vegetables, and dietary fiber, such as whole grains.
The exact composition of a varied, healthy, balanced and healthy diet is determined by the individual characteristics of each person (age, sex, lifestyle habits and degree of physical activity), together with the cultural context, the food available in each place and the Feeding Habits. However, there are some common basic principles or patterns.
As the WHO (World Health Organization) remembers, healthy eating habits begin in the first years of life. For example, in the first two years of a child’s life, proper nutrition fosters healthy growth and improves cognitive development. In addition, it reduces the risk of overweight or obesity and of non-communicable diseases in the future.
Tips for healthy eating during breastfeeding and childhood begin with the recommendation to breastfeed exclusively with breast milk for the first six months of life. Then, such breastfeeding should be complemented with different safe and nutritious foods. In complementary foods, neither salt nor sugars should be added.
Fruits and vegetables
The feeding guidelines in childhood are the same as in the case of adults. First, the WHO advises eating at least 400 grams or five servings of fruits and vegetables a day, which reduces the risk of developing non-communicable diseases and helps ensure a sufficient daily intake of dietary fiber.
Along with fruits and vegetables, legumes, nuts, and whole grains such as corn, oats, wheat, or rice cannot be missing from a healthy diet.
To improve the consumption of fruits and vegetables, the aforementioned international body recommends including them in all meals; take fresh fruits and raw vegetables as snacks; choose them in season and opt for variety.
Yes to Fat, but Healthy Fat –
One of the enemies of healthy diets is fats, so it is recommended to reduce your total consumption to less than 30% of your daily caloric intake. Addressing this helps prevent unhealthy weight gain.
To reduce the risk of developing diseases, it is necessary to reduce the consumption of saturated fats to less than 10% of the intake, and limit the consumption of trans fats to less than 1%. The WHO urges replacing them with unsaturated fats, in particular polyunsaturated fats.
Unsaturated Fats Food –
Unsaturated fats are present in fish, avocados, nuts or sunflower, soy, canola and olive oils; we have saturated fats in fatty meat, butter, coconut and palm oil, cream, cheese, clarified butter and lard; and trans fats, especially in industrially produced foods, such as frozen pizzas, pies, cookies, cakes, wafers, cooking oils and spreads.
The way of cooking matters
To reduce fat intake, especially saturated fat and industrially produced trans fat, you can choose to steam or boil instead of fry; for replacing butter or butter with oils such as sunflower or olive oil; for eating skimmed milk products and lean meats; _ for removing visible fat from meat, as well as for limiting the consumption of baked or fried foods.
Excess salt is another of the horsemen of the apocalypse to get off the hook if you want to eat healthy. Most of us consume too much salt (an average of between nine and 12 grams daily) while we do not consume potassium (less than 3.5 grams).
In this sense, a high consumption of salt and insufficient potassium contributes to high blood pressure, which, in turn, increases the risk of coronary heart disease and stroke. Thus, according to the WHO, the intake of salt at the recommended level (less than five grams per day) would prevent 1.7 million deaths annually worldwide.
Look at your salt intake
Many people are not aware of the large amount of salt they consume. In many countries, most of it is found in processed foods, such as ready meals, processed meats, such as bacon or sausages, cheeses, or salty snacks, and in foods that are frequently eaten in large quantities, such as bread.
We also add salt to food when we cook it in the form of different types of broths, sauces, etc., and in the place where they are consumed (salt shaker on the table).
The WHO asks to limit both the quantity and the condiments rich in sodium when preparing food and choosing products with lower sodium content. Regarding the latter, it should be noted that some food manufacturers are reformulating their recipes to reduce their content in some of their products.
In addition, health authorities encourage consumers to read food labels to check the amount of sodium in a product before buying or consuming it. Finally, it should be noted that potassium intake, which can be increased with more fruit and vegetables, mitigates the negative effects of high sodium consumption on blood pressure.
Say No to Excessive Sugar
Both adults and children should reduce their intake of free sugars to less than 10% of their total caloric intake. A reduction to less than 5% also brings additional health benefits. For starters, consuming sugars increases the risk of tooth decay, while excess calories from foods and drinks high in sugars contribute to weight gain.
Recent scientific tests, highlights the WHO, reveal that free sugars influence blood pressure and serum lipids, and suggest that a decrease in their intake reduces risk factors for cardiovascular diseases.
The highest global health authority recommends limiting the consumption of carbonated and non-carbonated soft drinks, fruit and vegetable juices and drinks, liquid and powdered concentrates, flavored water, isotonic and energy drinks, ready-to-drink teas and coffees, and flavored dairy drinks.
The WHO recalls that when promoting healthy eating, many factors must be taken into account. These factors include income level and food prices, which undoubtedly affects the availability and affordability of healthier food.
When observing a healthy and balanced diet, individual preferences and beliefs (animal welfare or environmental sustainability, in the case of vegans), cultural traditions and geographic and environmental factors, including climate change, also influence.
These are few foods that you can include in your diet to increase your immunity and prevents yourself from the disease. Smile