Diet and Fitness

Stress, sleep deprivation, lack of exercise and poor diet are some factors that can weaken your immune system. If you want to strengthen your defenses and prevent infection, these tips will be helpful.

The diet to strengthen your defenses must include daily foods containing the following vitamins:

Vitamin A plays an important role for infection and maintenance of the mucous membranes of the body. This vitamin is found in carrots, spinach, parsley, butter, potatoes, soybean oil, tuna and bonito fresh and frozen, cheese and eggs.

Vitamin C: Include in your diet fruits and vegetables rich in vitamin C such as pineapple, kiwi, mango, melon, strawberries, peppers, tomatoes, etc. A glass of orange juice is ideal for preventing colds.

Vitamin E: Includes dressing rich wheat germ oil, soybeans, sunflower and olive oil (extra virgin). It also includes a handful of nuts such as hazelnuts, almonds or nuts, in addition to being energy, are rich in essential fatty acids like omega-3s.

Folic Acid: If you think that folic acid prevents certain birth only during pregnancy, it is not, it is also important to the immune system because of this deficiency, is more antibodies in the body. You can find it in green leafy vegetables, pulses, fortified breakfast cereals, liver rich in this nutrient.

Zinc and Selenium also certain minerals like zinc and selenium, help to keep defenses at bay. The first is found in meat, offal, fish, pumpkin seeds, and the second in seafood, cereals, eggs, fruits and vegetables.

Iron: Its contribution in the body affects a smaller number of antibodies. This mineral is associated with anemia.