Top 10 foods that help boost your immune system

The immune system is the body's natural barrier and defense against infections. Taking care of and reinforcing our immune system will be vital to face the different viruses or bacteria that surround us.

It is important to note that food also plays a key role since the intake of certain nutrients can strengthen the immune response of our body. Ana Polo, dietician-nutritionist specializing in sports nutrition, gives us some dietary advice to stimulate the immune system; the ten key foods that should not be missing in our diet, the importance of rest and hydration ... take note runner!

As we always defend in Runnea, physical exercise stimulates the body's natural defense and promotes an immune response, however, a proper diet is key to cope with the various viruses that can attack our immune system. The current extraordinary situation caused by the COVID-19 pandemic has led to increased interest in the search for formulas that optimize our immune response to the coronavirus.

4 dietary tips that boost the immune system.

"The International Society for Immunonutrition has included vitamin D intake as essential in the Coronavirus crisis because of its role in immunity," notes Ana Polo. In the specific case of vitamins D and C , their deficit can lead to a higher incidence of infections and/or cause weakness, therefore, stocking up on certain foods that include these nutrients will be vital to strengthen our immune system.

Following a healthy diet, proper hydration, physical activity and rest are some of the keys that will allow us to improve our immune response, take note runneante!

Healthy eating

Following a healthy, stable diet, rich in certain micronutrients such as vitamins D and C, is essential to strengthen our immune system. Deficiency of these micronutrients can have a very negative effect on our body. "Vitamin D, for example, in its deficit causes weak bones and higher incidence of infections," Ana points out, while vitamin C deficit causes weakness, infections or hemorrhages.

Hence the need to always opt for a healthy nutrition capable of providing our body with the nutrients, proteins and micronutrients it needs to reinforce our body' s natural defense against infections. Take note runneante, these are the 10foods that will help you strengthen your immune system!

• You may be interested in: Keys to take care of your diet during the quarantine period

10 foods that help boost the immune system

Yes, food is essential to strengthen our immune system, but what foods really help us? Garlic, almonds, blueberries, red bell pepper or sunflower seeds are some of the 10 foods that help improve the immune system, take note, these are some of the 10 foods that can not miss in your diet!

• Garlic: there are many immunological properties of garlic, and its effectiveness in fighting fever and preventing colds make this food a must in our kitchen.
• Red bell pepper: one of the richest vegetables in vitamin C. It is also highly recommended to improve eye and skin health.
• Almonds: contain a large amount of vitamin E, a key micronutrient for a healthy immune system.
• Sunflower seeds: their high antioxidant power reinforces the natural defense of our body,
• Mushrooms: stimulate the immune response. They are rich in selenium, one of the key components in our defenses.
• Canary Island banana: rich in vitamins such as B6 or vitamin C; and in minerals such as magnesium or potassium. There are many benefits of bananas, the most popular fruit among runners!
• Oily fish: salmon or tuna, rich in Omega-3 fatty acids and vitamin D that strengthen the immune response.
• Citrus fruits: oranges, lemons or grapefruit, rich in vitamin C. An essential micronutrient in the production of white blood cells; key to fight infections.
• Dark chocolate: protects white blood cells, a natural and protective barrier against the development of diseases. But be careful, gourmands, always the right and necessary dose!
• Blueberries: one of the favorite foods of nutritionists for its great contribution to the defense system of the respiratory tract.

Hydration

Hydrating our body frequently is a basic principle for our body to function properly. Hydration must also be in accordance with the needs of each athlete in question; the greater the intensity of physical activity, the greater the demand on our body. Undoubtedly, to optimize our immune system we must bet, blindly, for a correct hydration.

Daily physical activity

Physical exercise stimulates the body's natural defense, notably improving our ability to fight germs and favoring an immune response. Therefore, daily physical activity can optimize our response to possible viruses and bacteria. As we always defend from Runnea, training in a personalized and individualized way will be vital to achieve good results and avoid the dreaded injuries.

It is about enjoying the sport, advancing and improving our career as athletes and, for this, we must be responsible and train in an individualized way.

Rest

A correct rest will allow our organism to offer a more active and vital response. While it is true that daily physical activity will strengthen our immune response, a correct rest will ratify it! The daily routine should contemplate activity and also prioritize rest.

It is as important to exercise as it is to rest. A rested body has more energy to face a new day with enthusiasm, remember that!

Food strengthens our immune system

"There are different nutrients that can strengthen our immune system. Vitamin D would be one of them. This is synthesized with the sun", one of the main handicaps, warns Ana, because if you do not have a little bit of sun a day, supplementation will be necessary. Salmon, sardines, fortified dairy products (a type of milk to which vitamin D is added), tuna and eggs are rich in this vitamin D and, therefore, we should include them in our diet.

But the reality is that these foods contain very little active vitamin D "is activated by sunlight," warns Ana, emphasizing theneed to be exposed, even if only for a few minutes, to sunlight.

Including foods rich in vitamin C such as citrus fruits (kiwis, oranges or strawberries), peppers or parsley in our diet will also reinforce our natural defense against infections. In short, food has a transcendental role since it reinforces our immune response. Therefore, following some of these basic dietary tips can be of great help against infections, viruses and bacteria that surround us, apply it in your day to day running!