Do you know which foods are indicated to increase immunity?

Nowadays, more than ever, health and well-being are brought up as topics of extreme relevance. Immunity, the subject of discussions, research, and the development of medicines, is often taken to the field of the latter, and thus natural sources are forgotten and not given due value to their properties.

Many foods hold important properties that give them the role of agents in the combat of several diseases and infections, so that they are great allies for the maintenance of the body's immunity. In this article, you will learn about several foods, their role in increasing immunity, and their various applications in your daily life. Follow along!

Understanding more about low immunity

Knowledge of the human body's immune system is of vital importance for maintaining a healthy, satisfying lifestyle with minimal risk for disease with varying degrees of severity. In this section you will be introduced to some concepts about immunity and its relationship to food.

What is low immunity?

The human body's immunity depends on a complex system, the immune system, which comprises a range of structures that fight off invading and harmful agents. The body is able to signal when its defenses are low, so that the body may suffer from diseases more frequently and display their respective symptoms.

Low immunity allows the body to suffer from mild illnesses, lacks resistance to pressure and weather, and brings it to a dangerous state.

Dangers and care with low immunity

It is necessary to keep track of your body's current state and be aware of the signs it offers about your immunity. Among the signs that the body's defenses are low, one can indicate: the recurrence of infections, diseases that take a long time to pass, fever, tiredness, nausea, hair loss, among others.

Such symptoms, if not remedied, can worsen and develop into more serious conditions that progressively demonstrate the body's state of low immunity.

How can food help improve the immune system?

Food is a determining factor in controlling immunity, since it represents the main input of nutrients that are essential for the proper functioning of all parts of the body. Moreover, it is the fundamental foundation for the growth and maintenance of the body structure as a whole, so proper nutrition is essential.

One of the foundations of maintaining a healthy life is not the intake of drugs and synthetic supplements, but the supply of foods that are allies of the body's immunity.

Key nutrients for high immunity

In order to guarantee a high level of immunity, one of the main precautions to be taken is to maintain a balanced diet rich in nutrients. In short, the nutrients that are most important for the proper functioning of the body and its immune system are: the complex vitamins A. B, C, D, and E; folic acid; carotenoids, and zinc.

Foods to boost immunity

Several foods have properties that give them medicinal and immunity-boosting capacities.

Garlic

Garlic is one of the most famous foods and is a mandatory component in most kitchens, especially in Brazil. This food is very powerful, as it is rich in fiber, vitamins B1 and B6, copper, calcium, potassium, manganese, phosphorus, iron, and others. Its use is recognized in the fight against colds and various infections.

How to consume: In order to best take advantage of the benefits of garlic, it is recommended that you consume one clove of garlic per day. To potentiate the effect of this food, a tip is to process or cut the garlic, let it rest for a few minutes, and then consume it (this increases the concentration of allicin, a component of garlic that is responsible for most of its effects);

Another way to consume this food is in the form of teas and liquid extracts that, consumed daily, help lower cholesterol levels and control heart disease.

Care in consumption: Garlic should not be consumed compulsively, because its excessive concentration in the body causes digestion problems, vomiting, diarrhea, headaches, and kidney problems. Do not use this food during surgery healing, stomach pains, or with low blood pressure.

Strawberry

The use of strawberries is very diverse, being one of the most loved and widespread foods worldwide. From desserts, juices, and the production of healing solutions, strawberries are an extremely versatile ally, not only in the kitchen at home and in restaurants, but also in fighting diseases and boosting immunity.

How to consume: Strawberries can be eaten raw in order to take full advantage of their properties. Strawberries are a food that fights obesity, contains components that care for the eyesight, keep the skin firm, and stimulate the nervous system's ability to function; moreover, one unit of strawberries has only 5 calories.

It can be consumed in the form of salads. It is recommended to consume homemade jellies and mousses instead of ice cream and industrialized fruit desserts, which do not have the benefits that strawberries can offer.

Care in consumption: Because it is a very perishable fruit, care must be taken before, during, and when storing strawberries. It can be sanitized using portions of water and vinegar.

Salmon

Salmon, one of the most famous fish and an important component of Japanese cuisine, has a large amount of nutrients and is able to prevent many diseases. It is rich in Omega-3, proteins, and B vitamins.

How to consume: Salmon can be eaten baked, grilled, steamed, or even raw in Japanese cuisine dishes such as sushi. Like sardines, salmon can also be eaten canned, and in this form it retains the benefits of fresh salmon. The consumption of at least two portions of the fish in a week, if possible, is highly recommended.

Care in consumption: If canned food is consumed, look for products that offer cans free of Bisphenol A (BPA). This component, according to some studies, is linked to the development of weight disorders and even some forms of cancer.

Ginger

Ginger is a widespread component used in teas, juices, yogurts, cakes, and pies. Its action is antioxidant, anti-inflammatory, helps combat symptoms of poor digestion, nausea, vomiting, and is used to treat diseases such as high blood pressure and diabetes. Ginger is also used in the weight loss process.

How to consume: One of the best known uses of ginger is in teas, which can be prepared using either fresh, grated, or powdered ginger, the latter requiring more water than the others due to its concentration.

Ginger powder can be used in cake mixes, yogurts, juices, and even in other beverages, such as coffee. Ginger can also be found in oil form, which is recommended for skin applications to treat muscle pain.

Care in consumption: Excessive consumption of ginger can trigger stomach pains, diarrhea, problems with the heart, and sleep. Ginger cannot be consumed by people with blood circulation problems, bleeding disorders, or who take anticoagulant medications, given the potential action of ginger in triggering bleeding when it comes to the above situations.

Citrus fruits

Especially in Brazil, where they are abundant, the consumption of citrus fruits such as pineapple, lemon, and orange is very widespread. The benefits of consuming these fruits, besides the well-known vitamin C, are the increase in the body's immune response, favoring the absorption of iron, aiding in the weight loss process, and the supply of fiber.

How to consume: Some of the most commonly known and used citrus fruits are pineapple, orange, lemon, and strawberry. One glass of natural orange juice a day, for example, is capable of providing the necessary amount of vitamin C that an adult needs daily.

To best enjoy the benefits of citrus fruits, it is best to eat them fresh, unprocessed, as vitamin C loses its strength in the presence of heat and light.

Care in consumption: Excessive consumption of citrus fruits, especially in the summer months when it is pronounced, increases the acidity of the mouth and can lead to lesions and cavities; moreover, such acidity is not favorable for people with stomach problems.

Watermelon

Watermelon is a much appreciated fruit, especially in hot periods, because its water concentration is very high (92%, with only 6% sugar), being an ally in controlling the balance of water level in the body. Furthermore, it combats fluid retention, improves intestinal transit, and helps stabilize blood pressure.

How to consume: The most recommended way to consume watermelon is in its natural form, without the addition of sugars or preservatives. Watermelon can also be processed with other fruits to make juices, salads, creams, and stews.

Care in consumption: Although it is a low sugar fruit, excessive consumption should be avoided by people with diabetes, given its potential to raise blood sugar.

Peppers

The bell bell pepper, in its various forms and colors, is a food used in several recipes and dishes with its accentuated and characteristic flavor. The bell bell pepper is rich in antioxidants, in vitamins A, B and C complexes, it contributes in the formation of collagen in the skin, and also in the maintenance of the bone and dental structures.

How to consume: To get the most nutrients from bell peppers, it is recommended that they be eaten raw or, at most, cooked. Bell peppers are also used in several recipes, such as stuffed peppers, sauces, and even juices.

Care in consumption: Peppers, in certain quantities, can contain high levels of spicy substances that are irritating to the mucous membranes. It is not indicated for pregnant women and people with gastrointestinal problems.

Turmeric

Turmeric, turmeric or turmeric, is a root used in oriental cuisine and in the preparation of medicines. This root, usually commercialized in powder form, is used to control digestion, to lose weight, to fight infections, liver problems, to regulate cholesterol, and for its anti-inflammatory action in the body.

How to consume: Turmeric is commonly used in powder form or with the use of its leaves in some teas. In cooking, it is applied as a seasoning for dishes with a strong and characteristic flavor.

It can also be consumed in the form of herbal medicines as capsules. Another application is on the skin, where turmeric gel, made from aloe and turmeric powder, is applied to treat skin infections.

Care in consumption: Turmeric cannot be consumed in excess, especially by people with stomach problems, as it can cause irritation and nausea problems. It is not recommended for people taking anticoagulant medications and pregnant women.

Spirulina

Spirulina is a microalgae that has applications as a food supplement, and is sold in dehydrated and capsule form. This supplement stands out in the treatment and prevention of heart disorders and other complications such as stroke and heart attack, in addition to its use in the treatment of diabetes and for obtaining lean mass.

How to consume: The consumption of spirulina depends on the indications of the product and its purpose, since it is sold in powder, capsules or tablets. The spirulina powder can be used in the preparation of juices, vitamins, desserts, and other foods rich in proteins and vitamins.

Care in consumption: Consumption of spirulina outside the recommended range for each product, and for each purpose, can trigger nausea and diarrhea.

While consuming spirulina, it is necessary to observe if your body reacts badly to the product, noticing, if this is the case, the appearance of itching, abdominal pain, swelling in the tongue, and difficulty breathing. If this is the case, discontinue its use and seek a doctor immediately.

Spinach

Spinach has antioxidant and anti-inflammatory properties, and is rich in vitamins A, C, and E, helping to treat problems such as anemia, high blood pressure, and heart, blood, and nervous system diseases.

How to consume: Spinach can be prepared in many different ways, and is consumed in the form of creams, pies, salads, and juices.

Care in consumption: Although it can be eaten raw, the recommendation is not to eat it in excess and not too many times a week, since, according to researchers, some spinach components can reduce the availability of nutrients and compounds such as calcium and iron, causing them not to be absorbed by the body and to be eliminated through feces.

Broccoli

Broccoli is one of the most used elements in salads, stews, stews, and even in juices. This vegetable, an ally of the immune system, helps reduce cholesterol, prevents heart disease, and is used to control stomach and intestinal disorders, such as constipation and poor digestion.

How to consume: The most common way of consuming broccoli is to steam it for a short period of time to avoid the loss of vitamin C and other nutrients. Broccoli eaten raw ensures the full benefits and nutrients of the vegetable, and can be used in salads and juices (with other components, such as fruit).

Care in consumption: Still little known, one risk of excessive consumption of broccoli, according to researchers, is that it slows down the functions of the thyroid gland. Thus, it is also not indicated for people who have already suffered from disorders related to this gland.

Almonds

Almonds, used in many sweet and savory recipes, are an oleaginous food, rich in fiber and beneficial fats. Its consumption is related to the treatment of osteoporosis, high cholesterol, diabetes, and high blood pressure.

How to consume: Almonds can be eaten in their original form, unprocessed, and it is recommended that they be eaten with the shell to maximize the presence of antioxidants. They are also widely used in the production of vegetable milk (especially for vegans and lactose intolerant people), butters, and flours.

Care in consumption: Its excessive consumption is linked to weight gain and gastrointestinal system problems.

Natural yogurt

The dairy product yogurt can be easily found in supermarkets and is very popular. However, given the addition of sugars, preservatives, dyes, and other compounds that are harmful to health, it is recommended to adopt the consumption of natural yogurts, which are specially prepared at home and have great benefits for the body and immunity.

How to consume: Natural yogurt can be bought in supermarkets and specialized stores or prepared at home, where you can control, above all, the amount of added sugars and the origin of the milk used.

The benefits of milk, as the basis for yogurt, are found in yogurt, such as the fact that it is a source of calcium, of elements that control blood pressure, promote hydration, and, in a controlled way, slimming. If not consumed pure, natural yogurts can be used in the preparation of cakes and pies.

Care in consumption: Excessive intake of yogurt and dairy products, without medical monitoring, diet control, or exercise, promotes weight gain and intestinal problems.

Sweet potato

The sweet potato is a tuber rich in nutrients, being a low-fat food and an ally in controlling diseases. It is rich in B, A, and C vitamins, besides minerals and fiber. It promotes the strengthening of immunity in the control of diseases such as colds and flu, diabetes, intestinal disorders, and heart disease.

How to consume: The sweet potato can be eaten cooked or baked. When cooked, it is recommended that it be eaten with the skin on to ensure that all the tuber's nutrients are retained; it can be used as a substitute for bread and pasta in main meals and snacks.

Another famous way to consume sweet potatoes is by frying (or preferably baking) thin slices, like supermarket chips.

Care in consumption: People with diabetes should consume the sweet potato (purple peel) in a reduced form, given its natural sugar content. There is, however, a kind of sweet potato that has a white peel, which is more recommended for diabetics to consume, even promoting control of the disease and cholesterol.

Olive oil

Olive oil, a healthy fat famous for its application in haute cuisine in many places around the world and for its diffusion in Brazil, helps control cholesterol levels, protects against inflammation and drops in the body's immunity, has antioxidant properties, and prevents aging.

How to consume: Olive oil can be used in the preparation of salads, sauces, and as a substitute for soybean oil when grilling meat.

Care in consumption: The best olive oil for health is extra virgin, as it has the highest amount of nutrients due to its manufacturing process. A type of oil known as lampante, which has a high level of acidity and an unpleasant taste, should be avoided. It is not recommended to consume more than 4 tablespoons per day, as too much oil increases the levels of fat in the blood.

Sunflower Seeds

The use of sunflower seeds as food is old and is currently being used again in the preparation of several recipes, such as those aimed at the vegan public. The consumption of sunflower seeds fights constipation, controls the body's blood pressure levels, favors the control of immunity, and regulates blood sugar levels.

How to consume: Sunflower seeds can be consumed hulled, alone, or with seasonings that do not contain too much sodium; a related option are granolas and grain mixes. Sunflower flour can be prepared and used with satisfactory results in breads, pastas, and farofas.

Care in consumption: Sunflower seeds should be eaten without their shells. The shells of the seeds can accumulate in the fecal bolus and thus cause damage to the intestines. Sunflower seeds contain an element called cadmium, which, in excess in the body, can cause damage to the kidneys.

Beet

Beets have many applications, especially in the fitness world, being consumed cooked or raw in salads and juices. It is an ally in strengthening the immune system, fighting anemia, muscle health, cholesterol control, against diseases of the heart, liver, lungs, and nervous system.

How to consume: It can be eaten raw in salads, sauces, and juices. The raw form is best because it preserves its antioxidant components.

Care in consumption: People with kidney stones and diabetics should avoid its consumption; in the case of the latter, because of its glycemic index.

Dark chocolate

Chocolate, already so appreciated worldwide, is found in its dark form as the healthiest and richest in properties. Dark chocolate, with few sugars and milk, is rich in minerals, antioxidant properties, helps stabilize cholesterol, increases the feeling of well-being, and helps the body's immunity.

How to consume: Dark chocolate can be consumed on its own, being a substitute, for example, for the traditional chocolate bar. It can be used in all chocolate applications, taking into consideration that its composition, the higher the cocoa concentration, has less milk and sugars.

Care in consumption: The intake of dark chocolate should be around 25 to 30 grams per day, taking care that larger amounts do not disturb the diet and increase fat levels in the body, depending on the accentuation of cocoa in chocolate.

Make your diet healthier and see the benefits in your life!

It is never too late to start a new lifestyle that will be infinitely more fruitful and bring great benefits. In this article we have been able to discover the nutritional and medicinal power of various foods, so that their capabilities, as well as those of several others, can be used in many recipes or everyday moments.

The consumption of such foods, associated with a diet with other foods of complementary importance, the adoption of physical exercises and a more balanced life emotionally and, likewise, corporally, are the basis for the growth, development and aging of an individual who is strong, resistant to disease and, in short, better for himself.