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Salud

Claves para fortalecer las defensas a través de la alimentación

Una dieta equilibrada y saludable es fundamental para fortalecer el sistema inmune y mantenernos sanos. Conoce cómo lograrlo.

El sistema inmunológico es la defensa natural del cuerpo contra las infecciones, como los virus y las bacterias. En tiempos de pandemia, debemos estar más prevenidos que nunca y realizar acciones que aporten al cuidado de nuestras defensas. Una dieta equilibrada y saludable es fundamental para fortalecer el sistema inmune y mantenernos sanos. Conoce cómo lograrlo. 

Además de la alimentación, es muy importante llevar otros hábitos de vida saludable como la actividad física regular, buenas prácticas de higiene, evitar situaciones que generen estrés y dormir lo suficiente. En GIMED pensamos en el cuidado de tu salud y bienestar, por eso compartimos algunas recomendaciones para ayudar a fortalecer las defensas a través de una buena alimentación.

  • Vitamina C: Además de ser un antioxidante, la vitamina C nos ayuda a reforzar nuestro sistema inmunológico, por lo que es importante incluirla en nuestra dieta. Dentro de los alimentos ricos en esta vitamina se encuentran las frutas cítricas, como las naranjas, pomelos y kiwis; pimientos rojos y verdes. Y en verduras está presente en alimentos como el brócoli, las fresas, el melón y el tomate. 
  • Consume suficiente fibra: Una alimentación con un alto contenido de fibra nos ayuda a mantener la salud intestinal, reducir los niveles de colesterol, ayuda a controlar los niveles de azúcar en sangre y a mantener un peso saludable, entre otros beneficios. Por lo cual, se recomienda aumentar el consumo de verduras, frutas, legumbres, cereales integrales, quinua y tubérculos. Esto ayudará al intestino e indirectamente al sistema inmune. Algunos alimentos ricos en fibras son: los espárragos, remolacha, alcachofa, lentejas, arvejas, frutos secos, entre otros.  Las lentejas, por ejemplo, aportan gran cantidad de hierro y de zinc, minerales que fortalecen el sistema inmune y contienen vitamina B6, que ayudan a generar linfocitos para combatir infecciones.
  • Vitamina D: contribuye en la activación de las defensas del organismo. Igualmente, favorece la nutrición de los músculos evitando la aparición de malestares asociados al cansancio y la debilidad muscular. De esta manera, es recomendable consumir alimentos ricos en Vitamina D, como lo son: los pescados azules, hongos y setas como champiñones, mariscos, hígado de animales, huevos (yema), cereales, entre otros. 
  • Alimentos que contengan vitamina B3: esta vitamina multiplica la eficacia del sistema inmune. La podemos encontrar en alimentos como las carnes rojas, el pescado, los tomates, el pollo o los huevos. 
  • Utilizar ajo y cebolla en los alimentos: esto nos permite beneficiarnos de sus propiedades antivirales y antibacterianas. Puede ser utilizada en purés, sopas o ensaladas. 
  • Otros aliados para las defensas del cuerpo: además de incluir estos alimentos en nuestra dieta diaria, es fundamental mantener hábitos saludables como evitar el sedentarismo realizando actividad física moderada (la OMS recomienda 150 minutos semanales), evitar el estrés crónico, mantener un peso saludable, evitar el consumo de tabaco y alcohol, descansar lo suficiente y mantenernos hidratados. 

Recuerda que es tiempo de protegernos y llevar hábitos saludables que nos ayuden a prevenir enfermedades. Sigue nuestro blog y seguirás encontrando recomendaciones para el cuidado de tu salud y la de tu familia. 

Fuentes:

ABC Bienestar https://bit.ly/2OOJAOj

Clínica Universidad de los Andes:
https://www.clinicauandes.cl/noticia/alimentos-que-fortalecen-el-sistema-inmunologico

Información.es

https://www.informacion.es/ocio/gastronomia/2020/03/16/descubre-cuidar-defensas-traves-dieta-4786412.html

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