We all want to have a strong immune system so that the coronavirus passes by or, in the case of brushing against us, we are unharmed or face the process much more easily. That's why supplements of vitamin C, D, zinc and other multivitamin products top the lists of best sellers in pharmacies.
Are these vitamin supplements the most effective way to boost our defenses? Mónica Herrero Martínez, specialist in Nutrition and Dietetics at the Red Cross Medical Center and member of Top Doctors, recommends paying more attention to diet than to supplementation: “Although some nutrients such as copper, folates, selenium, vitamin A, vitamin B12, Vitamin C… contribute to the proper functioning of the immune system, it is unlikely that its consumption outside our diet can enhance our immunity. Supplementation is not recommended at all, unless there is a deficiency and it always has to be taken with a medical prescription. The consumption of according to what supplements in according to what quantities can even be dangerous for our health ”.
According to the nutritionist, the ideal is to include them in the diet: "We can find vitamin C in practically all fruits, especially citrus fruits, but also in kiwi, strawberries, mango … The vitamin of group B is present in vegetables of green leaf (such as spinach, cabbage, broccoli) and in eggs, meat, fish, nuts and legumes ”.
“Having our defenses ready is essential to be healthy. We must work on this every day of our life. The recipe is simple: food. A proper diet will ensure that our body is in optimal conditions " , declares the nutritionist.
Keys to raising the defenses
Mónica Herrero Martínez offers five tips to be in top shape and that no virus catches us with low defenses. These are very simple guidelines that are easy to put into practice without leaving home:
“Food is key to having an optimal state of health. A good diet is based on the daily consumption of fruits and vegetables (three pieces of fruit and two servings of vegetables a day), supplemented with other foods (cereals, legumes, meat, fish, eggs, dairy, olive oil ).
“Let's not forget the water; hydration is very important for good organic functioning. We are 65% of water and every day we lose two liters, so we have to drink throughout the day. Hydration is essential, among other things, to prevent the mucosa from drying out and to contribute to a greater fluidization of secretions ”.
“Practice moderate sport. Now it is not possible to go for a walk every day, but you can do an exercise routine several times a week. It is essential to keep moving to keep our defenses active ”. Have you already seen our weekly exercise plan to stay active during quarantine?
“A good rest keeps our body awake and alert to those infections that can weaken it. It is advisable to sleep at least 7 hours a day ”.
“We cannot forget our state of mind. A positive attitude strengthens our immune status and helps us better cope with life's trials and live longer and better. Do not forget to smile; increases our state of happiness, because what happens in the brain influences our body ”.
Put into practice these 5 tips to raise your defenses with the great downloadable guide to be well at home. Includes a diet, recipes, exercise plan, and activity ideas.
