Recommendations for strengthening defenses and dealing with respiratory diseases

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. Lic. Claralina Mendoza, nutritionist of the Directorate for the surveillance of non-communicable diseases, affirms 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,” says the professional.

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 foods rich in carbohydrates and saturated fats, he recommends accompanying them with vegetables or vegetable soups.

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.

Lic. 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 lipids and dietary 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).

Lic. Claralina Mendoza remembers of extreme importance:

• Always respect meal times and do not skip any to avoid binge eating.

• Respect the portions of food.

• Carry out proper chewing when consuming food.

• Practice reading the labeling of packaged foods.

• Get one hour of daily physical activity.

Seasonal fruit, vegetables and greens


• Orange

• Grape

• Avocado

• Lemons

• Banana

• Grenade

• Khaki


• Pumpkin

• Pumpkin

• Carrot

• Cauliflower

• Broccoli

• Brussels sprouts

• turnip

• Pope

• Aubergine

• Onion


• Chard

• Spinach

• Leek

• Lettuce

• watercress

• Celery

• Parsley

• Basil

• Rocket salad