This post includes the list of Foods to prevent infection.
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” Turmeric, oregano, thyme, coriander, cloves, parsley, or black pepper are just some examples of spices that act as natural antibiotics and also have a large number of antioxidants that help improve the immune system “, explains Díaz.
Onion and garlic
Both contain quercetin, a natural antioxidant present in some fruits and vegetables with antifungal and antibacterial properties. “They are also rich in sulfur, which is a mineral responsible for strengthening our immune system and protecting us from diseases such as the flu, among others,” says Díaz.
Rich in polyphenols, blueberries are suitable, according to the nutritionist, “to prevent infections related to the kidneys, such as urinary tract infections.” Red fruits in general and blueberries, in particular, are very rich in antioxidants, which prevent cellular aging, and are very versatile when the weather is good, as they fit into many recipes.
Whole eggs – “and more if they are free-range,” says Díaz – are rich in minerals such as zinc and selenium, which help strengthen defenses and prevent infections. Despite the fact that for a time the consumption of eggs was associated with an increase in cardiovascular risk, several recent scientific investigations have shown that this belief is unfounded.
One of them, carried out by the EpidStat Institute in the United States and published in the European Journal of Nutrition, concluded that there is no relationship between the intake of eggs and increasing or decreasing the risk of cardiovascular disease. For Branco, “the egg is the perfect food, which contains a type of standard protein from which the rest are studied, in addition to having good quality lipids in the yolk”.
“It is advisable to include seaweed in the diet at least a couple of times a week, from nori to kombu or whatever we like, since they are very versatile and can be incorporated into many dishes,” explains Díaz, who recommends mashing them and add them to yogurts, salads and other recipes.
Both spinach and green leafy vegetables, from arugula to chard, are sources of numerous nutrients. One of them is coenzyme Q10, an antioxidant that the body produces naturally and that cells use for their maintenance and growth. In addition to green leafy vegetables, there are many other foods that are good sources of this nutrient, from meats to fish to nuts.
“It is very rich in nutrients that strengthen the immune system,” says Díaz. Although, as in the case of any food, we cannot expect miraculous benefits, it is true that bee pollen is a nutritionally very complete product: it is a source of folic acid, riboflavin, thiamine, niacin, vitamins D, E, K and A and minerals such as phosphorus, calcium, potassium, iodine, zinc, magnesium and selenium, among others.
Various scientific studies support the direct relationship between the consumption of vitamin D and the immune system, so we must be especially rigorous in obtaining it. “Vitamin D is obtained mainly through the sun’s rays and approximately 90% of the population has a deficit”, explains Branco.