THE 13 BEST FOODS TO RAISE YOUR DEFENSES (NATURAL) - NUTRITION - 2024

Eating food to boost your defenses strengthens the immune system, increases energy levels and improves health.

Especially in winter we are more exposed to external agents, cold, and sudden changes in temperatures, and also the scarce sunlight weakens our defenses and makes us more vulnerable to infections.

For this reason it is good to prepare our body, giving it all the nutrients it needs to strengthen its defenses.

13 foods to improve the body's defenses

1- Kale

The kale, also known as kale or collard greens, apart from being a vegetable with dark green leaves, and therefore one of the richest foods in nutritional substances, is also capable of fighting infections, since it promotes the production of antibodies by the body. Let's see the reasons together.

1. It is a rich source of calcium, which helps prevent osteoporosis, fractures, and loss of bone density, as well as helping to maintain a healthy digestive system.
2. It is rich in vitamin C that acts directly on the immune system. How? Stimulating phagocytosis, by macrophages, of foreign bodies and pathogens such as bacteria and viruses. It increases the production of antibodies and has an antioxidant action, that is, it eliminates free radicals, reducing oxidative stress.
3. Due to its high presence of vitamin A, which is good for vision, skin and the prevention of cancer in the lungs and mouth.
4. It also has vitamin K in large quantities, which is related to anti-cancer properties.
5. It is one of the richest plant sources of iron, which makes it basic for vegetarians and vegans, since thanks to this mineral anemia is avoided, hemoglobin and enzymes are formed that transport oxygen throughout the body.
6. It has anti-inflammatory and antioxidant properties.

2- Broccoli

Broccoli is one of the vegetables that we should eat every day because it provides many benefits for our health. In fact, apart from being one of the foods with the most anticancer properties, it also has the ability to strengthen the immune system, according to a new study on mice published in the journal Cell in 2012.

Propolis is a substance comparable to the resin used by bees to cover the hive. It is famous for being a natural antibiotic. It is used above all for respiratory problems such as sore throats, coughs or laryngitis. Its consumption improves the immune system, so it can be taken both to treat and to prevent.

Royal jelly is a liquid substance manufactured by the bee itself that serves as food for the worker larvae during the first days of their life and for the larvae to reign forever.

As with natural products such as honey, royal jelly is very beneficial in case of flu, cold or cold, thanks to its antiviral and antimicrobial action. In addition, it becomes a very interesting natural remedy for the coldest times of the year (especially autumn and winter), as it helps to increase our body's resistance to cold.

When it comes to increasing the defenses and strengthening the immune system, royal jelly is as useful and interesting as honey, since it precisely helps to strengthen the immune system in a completely natural way.

11- Brewer's yeast

It is a ferment that comes from the decomposition of gluten contained in barley and is made up of a fungus, known as Saccharomyces cerevisiae.

It is rich in B vitamins, which affect the nervous system and strengthen the immune system. In addition, brewer's yeast stands out for providing carbohydrates, as well as unsaturated fatty acids and lecithin, which help regulate the level of cholesterol and triglycerides and protect against inflammation.

Its properties include its richness in minerals such as chromium and iron and its low sodium content.

12- Green tea

Green tea is well known for its antioxidant activity, that is, for its ability to protect cells from damage caused by unstable molecules (free radicals), which are involved in the onset of many diseases.

It is also an excellent diuretic, helping the kidney to eliminate toxins and keep our body clean.

13- Ginger

Ginger contains powerful antioxidants, high content of phosphorus, potassium and vitamin C, which helps to strengthen your immune system and prevent diseases such as the flu.

It can reinforce the cleansing of the liver by preventing the accumulation of fat inside. You can take advantage of its anti-inflammatory and purifying properties by using it daily in infusion. If you want you can add it to green tea, to take advantage of the benefits of both foods.

References

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