With the advent of a cold, respiratory diseases begin to appear. To give you an idea, according to the InfoGripe bulletin released by Fiocruz at the end of May, 15 states in Brazil showed an increase in SRAG. The document also cites influenza and respiratory syncytial virus, which causes bronchiolitis, as the main diseases.
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In this scenario of high infection, clinical and functional nutritionist Dr. Gisela Savioli highlights the importance of investing in a diet rich in nutrients able to help strengthen the immune system and help protect against common infections during this period.
Strengthen immunity
Dr Gisela Savioli warns that no food alone can fight infections, as it is common to see ‘miracle teas’ treating illnesses. But it is also undeniable that real food is essential to protect the body and make it more prepared to deal with disease outbreaks.
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“Today we know that 75% of our immune system is located in the intestines. This reinforces the importance of carefully choosing what we eat or stop eating, as everything that attacks the intestines also has a negative effect on the immune defenses. The opposite also applies. If food is beneficial for the intestinal microflora, Its defenses are strengthening.
Foods that should be included in the diet
The professional explains that investing in a diet containing fruits and vegetables, and lowering the consumption of ultra-processed foods, is essential. Moreover, the first step, according to her, is to follow a high-fiber diet to enhance intestinal protection.
Below, we list the six most recommended foods to strengthen immunity. paying off!
1. turmeric
Turmeric is able to modify immunity According to what each body needs. In other words, this spice increases the immune response when necessary, for example in infectious conditions, but also suppresses it when necessary. Furthermore, studies indicate that turmeric has an antimicrobial effect.
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It is recommended to take one dessert spoon throughout the day, always adding freshly ground black pepper. The latter is rich in piperine and helps enhance the action of turmeric in the body.
A good idea is to leave out the turmeric and black pepper in place of table salt and use a little during meals, whether over eggs for breakfast, beans for lunch, or soup for dinner.
two. pumpkin seeds
Pumpkin seeds are one of the greatest sources of zinc, a mineral essential for proper immune system function. “Zinc also acts as an antioxidant, which helps protect cells from damage caused by free radicals, and is important for activating enzymes that play a crucial role in the immune response,” says the nutritionist.
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It is recommended to consume a tablespoon daily over salad, soup, or as an afternoon snack.
3. garlic
In addition to adding flavor to dishes, garlic helps improve immunity. “Garlic is a food rich in sulfur compounds, such as allicin, which have antioxidant and anti-inflammatory properties. Studies have shown that regular consumption of garlic can help strengthen the digestive system.” immune systemThe specialist explains that it reduces the duration of colds and even prevents infections, including fungal infections.
However, it calls for attention not to make mistakes when using it. To preserve its compounds, the best solution is to chop it well and soak it. Then leave it for 5 to 10 minutes so that more nutrients are released and then add it to the lotions. Moreover, it can be consumed raw in salads, sauces, guacamole, or other recipes that do not require cooking.
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4. ginger
Ginger is known for its anti-inflammatory and antioxidant properties. It contains compounds like gingerol, which can help reduce inflammation and boost the immune system. Furthermore, the spice is often used to relieve cold and flu symptoms, due to its antiviral properties. It can be used to prepare vegetables, chicken, or grated over food. The most interesting thing is the use in nature.
5. Mushrooms
Dr. Gisela Savioli explains that mushrooms are great allies immunity. According to him, they are sources of beta-glucan, a soluble fiber that is extremely beneficial for the intestines, as it acts as food for good bacteria that boost immunity. “They also provide compounds that are able to bind to specific receptors on cells of the immune system and beneficially modulate our immunity,” he adds.
6. Peel the onion
Do you know the onion peels that we usually throw away? They are rich, explains Dr. Gisela Savioli Antioxidantssuch as quercetin, which has anti-inflammatory properties and can help strengthen the immune system.
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“Collect the onion peel, preferably red, and keep it in a bowl protected from light. To prepare the tea, boil the water, and once it starts boiling, turn off the heat and pour it over the onion peel in a porcelain bowl. Cover and wait 15 minutes. Then drink this tea Only 3 to 5 times a day.
Another option is to place the shells in the oven at a low temperature with the door slightly open. After that, simply crush them into a powder and use a pinch in your meals every day.
Written by Yasmine Santos
