The body needs vitamins to function properly and the best way to achieve this is by eating a balanced diet. The star here is Vitamin C and one of its sources is LEMON, which we can incorporate into our meals as a seasoning – thus preventing the nutrients from oxidising – but we can also find it in significant quantities in red fruits, kiwi, pineapple and tomato, among others.
- Zinc is a mineral that helps develop immune system cells; it is found in fish, seafood, dairy products, eggs, chicken, seeds and legumes.
Vitamin D helps with inflammatory processes, which is why it is so important. We get it from deep-sea fish, salmon, tuna, egg yolk and milk, taking into account that the sun helps the absorption of the vitamin. - Eating nuts ensures that we consume Vitamin E and selenium, which stimulates the production of antioxidants and promotes their absorption.
- Consume iron, which is generally found in meat, eggs and legumes, and which is vital for the immune system to have a timely response to diseases such as anemia, which weakens defenses and increases the risk of viruses or infections.
- Drink about 6 to 8 glasses of water a day to ensure that all toxins are eliminated from the body.
- Exercise daily for at least 15 minutes, sit down and breathe deeply, inflating your stomach like a ball and then slowly expelling all the air.
- Activate circulation: we achieve this by showering, alternating hot water with cold water, in this way we stimulate the formation of white blood cells.
- Be active; it is not necessary to go to the gym, but the important thing is not to be sedentary; walking helps, because it stimulates adrenaline, which increases the defenses.
- Take advantage of natural light to avoid interrupting the physiological process that occurs at night, thus recovering energy and increasing defenses.
Gianella Pedemonte
Bachelor of Nutrition
