Asunción, IP Agency. During the winter the defenses drop and the immune system weakens, so it is essential to strengthen it with good eating habits. Increasing fruit and vegetable consumption, maintaining hydration and exercising have a significant impact on disease prevention.
Food plays an important role in the development and maintenance of the immune system, thus helping to fight viruses and bacteria that threaten our body, says the Ministry of Public Health.
The nutritionist of the Noncommunicable Disease Surveillance Directorate, Claralina Mendoza, says that the consumption of fruit, vegetables and seasonal vegetables helps to increase the defenses; “This way we can avoid colds, flu and other respiratory diseases.
He recommends starting the day with a healthy, complete and balanced breakfast; “It’s the most important meal of the day,” he says, while stressing that it provides 30% of the daily energy requirement, its function is very important in maintaining body temperature.
As for the consumption of typical meals rich in carbohydrates and saturated fats, he recommends accompanying them with vegetables or vegetable purees.
In addition to the daily consumption of fruits and vegetables, the nutritionist suggests the intake of cereals, yogurt, as well as nuts (almonds, walnuts and peanuts) which are sources of vitamins E and D, as well as the consumption of eggs, as they contain essential minerals for our defenses such as zinc and selenium, and are rich in vitamins, proteins and fatty acids, promoting the prevention of infections.
Mendoza also recommends incorporating legumes or legumes into your daily diet, as they also provide important health benefits, as they are a good source of protein and low in dietary lipids and fiber.
Fish is another important source of vitamin D, so it’s important to consume it twice a week.
The nutritionist also emphasizes the daily intake of at least 2 liters of water, equivalent to 6 or 8 glasses, to maintain hydration. This can be accompanied by the consumption of tea, herbal water, fruit cooking water with sweetener (sucralose), as well as juices or smoothies with seasonal fruit.
Ask to reduce salt intake to prevent increased blood pressure and fluid retention in the body, and on the other hand, avoid carbonated drinks (sodas).
The practitioner remembers that it is of the utmost importance:
- Always respect meal times and don’t skip any to avoid binging.
- Respect food portions.
- Carry out proper chewing when consuming food.
- Practice reading the labeling of packaged foods.
- Get one hour of daily physical activity.
Consume seasonal fruit, vegetables and greens:
- Fruit: orange, grapefruit, avocado, lemons, banana, pomegranate, persimmon.
- Vegetables: pumpkin, squash, carrot, cauliflower, broccoli, turnip, potato, eggplant, onion.
- Vegetables: beets, spinach, leeks, lettuce, watercress, celery, parsley, basil and rocket.