Healthy eating key to boosting defenses

Healthy eating key to boosting defenses

To strengthen the immune system and raise the body’s defenses to prevent the development of some diseases and help the body react to those that have already manifested, it is important to increase the consumption of foods rich in vitamins and minerals, decrease the consumption of sugars and industrialized foods that have dyes and preservatives, and may be indicated the intake of drugs or supplements that help increase immunity.

Maintaining a healthy lifestyle is also one of the best strategies to keep the body’s natural defense system strong and efficient, so it is recommended:

Do not smoke
Eating healthy food
Practicing regular mild to moderate intensity physical activity
Maintain proper weight
Sleep 7 to 8 hours per night
Avoiding stress and excessive alcohol consumption
Exposure to the sun daily, preferably until 10 am and after 4 pm, without sunscreen, to increase the body’s production of vitamin D

These habits must be maintained for life, not only in the moments when the person is sick or is weaker because otherwise they will have no effect.

  • Foods to boost defences Nutrition plays an important role in the functioning of the immune system. Foods rich in omega-3, selenium, zinc, probiotics, vitamins A, C and E are the most suitable for boosting the immune system, because they encourage the production of the body’s defence cells more efficiently. Some examples are:
  • Omega-3: Chia seeds, nuts and flaxseed;
  • Selenium: Brazil nut, wheat, rice, sunflower seeds, shaping bread, cheese, cabbage, wheat flour.
  • Zinc: Wheat germ, whole grains, pumpkin seeds, nuts (peanuts, almonds, brazil nuts).
  • Vitamin C: Orange, tangerine, pineapple, lemon, strawberries, papaya, melon, mango, kiwi, broccoli, tomato, watermelon, cabbage, potato with skin.
  • Vitamin E: Sunflower seeds, hazelnuts, peanuts, almonds, pistachios, mango, olive oil, tomato paste, sunflower oil, nuts, papaya.
  • Vitamin A: Carrot, sweet potato, mango, spinach, melon, beet, chard, red pepper, broccoli, lettuce, egg.
  • Probiotics: Natural yoghurt, fermented milk such as kefir or yakult, to maintain intestinal health. See all the benefits of taking probiotics.
  • Water: The body needs to be hydrated during the day to function properly, minimum 2 liters of water per day.
  • Vitamin E: Dried fruits, sunflower seeds, almonds, chard, spinach, broccoli, papaya, avocado, olives, wheat germ, soy.Source:

Natural Juices an alternative to maintain your immune system

Natural Juices an alternative to maintain your immune system

To increase defenses and strengthen the immune system, foods rich in vitamins and minerals should be included in the daily diet, and one of the best ways to do this is through the preparation of juices or smoothies that include fruits, vegetables, seeds and/or nuts, which provide all these nutrients to the body.  In addition to being eye-catching because of their bright colors, fruit and vegetable juices are an important part of breakfast to strengthen the immune system, as they provide vitamin A, C and B6, Iron.

When the immune system is weakened, the person is more susceptible to disease, so the ideal is to consume these shakes regularly, as this offers the body a constant supply of vitamin C, vitamin A, zinc, among other nutrients, which are essential to stimulate, regulate and increase the body’s defense cells. Juices are a good way to consume nutrients needed to strengthen the immune system and fight off disease. To avoid unwanted colds, a morning glass of these natural preparations is the key.

  • Some recipes of Simple, delicious, vitamin-laden juices
    Beet juice with carrotsThis carrot and beet juice is an excellent home remedy to strengthen the immune system, as it is rich in beta-carotene and iron. Besides this, ginger has anti-inflammatory and antioxidant action, so it could help prevent and improve respiratory diseases such as flu, cough, asthma and bronchitis.Ingredients
    1 raw carrot;
    1/2 raw beet;
    1 tablespoon of oats;
    1 cm fresh ginger root;
    1 glass of water.Method of preparationWash, peel and chop the ingredients. Blend them until the juice is smooth and drink 1 glass a day.
    Strawberry and mint shakeStrawberries are rich in vitamin C, a powerful antioxidant that helps fight the free radicals that promote the emergence of certain diseases. In addition, it has natural yogurt, which is rich in probiotics that help maintain healthy intestinal flora, and mint that acts as an antiseptic, reducing the growth capacity of microorganisms in the digestive tract.Ingredients1 cup of strawberries;
    10 mint leaves;
    1 teaspoon chia seeds;
    120 mL of plain yogurt;
    1 tablespoon of honey.Method of preparation

    Blend all the ingredients and drink 1 glass a day. If it is too thick, you can add a little water or skimmed milk. Strawberries can be frozen beforehand to make the shake more refreshing.

    Green juice with lemon

    This green juice is rich in vitamin C and folate, the latter being a vitamin involved in the formation and repair of DNA, the deficiency of which could affect the immune system mediating cells. In addition, it contains ginger, lemon and honey, the regular consumption of which has been associated with an increase in the body’s defences.


    2 cabbage leaves;
    1 leaf of lettuce;
    1 medium carrot;
    1 celery stick or celery spain
    1 green apple;
    1 cm of fresh ginger root;
    1 tablespoon of honey.

    Method of preparation

    Wash and cut the ingredients. Blend and drink 1 glass per day.

    Papaya and oatmeal shake

    This shake is an excellent way to consume all the nutrients that are needed to strengthen the immune system. It contains vitamin A, zinc, silicon, selenium, omegas and vitamin C.


    1 skimmed yogurt;
    2 tablespoons of oats or oat bran;
    1 brazil nut or 3 almonds
    1/2 small papaya (150 g);
    2 tablespoons of avocado.

    Method of preparation

    Place all the ingredients in the blender. Blend them until a homogeneous mixture is obtained. It should be taken 2 to 3 times a week.

    Tomato juice with lemon

    Tomatoes are rich in antioxidants that protect cells against free radical damage that can compromise the immune system. Tomatoes provide three vitamins with high antioxidant power, such as beta-carotene, vitamin C and E.


    3 large ripe tomatoes;
    1/2 lemon juice:
    1 pinch of salt.

    How to prepare

    Wash and cut the tomatoes into segments, place them in a pot and let them simmer for 10 to 15 minutes. Strain and add salt to taste and a few drops of lemon. Leave to cool and drink.



What is the Immune System? How do you strenght it?

What is the Immune System? How do you rub it?

The main function of the immune or defensive system is to protect the body from diseases caused by viruses, fungi, parasites and bacteria. The immune system not only identifies and destroys attackers that try to invade the human body, but can also recognize them if they try to enter the body again. The immune system fights harmful elements through lymphocytes (white blood cells) and antibodies (protein molecules). This is supported by the lymphatic system, which consists of the spinal cord, thymus, lymph nodes, spleen and lymphoid tissue. However, sometimes the immune system is weakened, leaving the body exposed to serious diseases.

  • Some factors that cause the weakening of the immune system are:
    Emotional states
    Cancer HIV/AIDS
    Inflammatory Bowel Disease
    Nutrient deficiency
    Medical procedures (surgeries, transplants, use of anti-rejection drugs, among others)

Tips to strengthen the immune system

Avoid foods with refined fats and sugars.
Consume at least 10-12 glasses of water per day to stimulate the immune system and expel toxins.
Exercise daily for 30 minutes.
Perform deep breathing and relaxation exercises.
Eat foods rich in vitamins A, C, E, Iron and Zinc
Eat broccoli, cauliflower, and radish daily to boost the immune system.
Take a daily spoonful of honey.
Make an infusion of green tea which stimulates the production of immune cells.
Extract the set from a regular sized carrot and two oranges and mix it. Drink it daily at breakfast to stimulate the immune system.