Nutrition is essential at all stages of life and every
day of the year, but mainly in autumn, as it can be an important tool to
prepare our defensive systems for schedule and weather changes.
What foods and
nutrients are essential to maintaining optimal health?
Fruits and raw
vegetables, for its content of vitamins. Vitamin C is
an antioxidant and is necessary to form collagen and tissues to regenerate the tendons,
skin and joints. It is also essential to absorb iron, which is a basic mineral
for blood to transport oxygen to the lungs and muscles. Vitamin C can prevent
common colds. Fruits and vegetables also contain other vitamins, such as vitamin
A, which has antioxidant and anti-aging actions.
Olive oil, blue
fish and nuts. Lipid-soluble vitamins (A, D, E and K) are found
in good fats. In particular, vitamin D is essential to protect our body, as it works
directly on the intestinal cells to contribute to the absorption of calcium and
phosphorus, which are minerals that participate in the modulation of the immune
system. Vitamins E and A are strong antioxidants, and vitamin K is involved in
the proper and proportioned response of our defensive system.
Eggs,
vegetables, seafood. These foods contain B vitamins that
reinforce the immune system, especially folic acid.
Pumpkin seeds. They
contain a remarkable amount of zinc. When there is a deficiency of zinc, the
immune system may be affected. This is particularly relevant for smokers,
vegetarians and people with hypocaloric diets.
Probiotic foods,
such as yogurt, kefir or fermented cabbage, enhance the
balance of the intestinal microbiota. The defensive barrier of our gut is
essential to keeping us healthy and ensuring proper nutrient exchange.
