Modifying eating habits is not easy, but building a healthy diet and strengthening our immune system is. First, we must understand that each organism has different needs, that implies that the amount and type of food required vary according to the person. However, there are immovable parameters that stipulate the essential consumption of certain food groups, and in the same way there are limits on the origin of the products we consume, taking into account these points it is possible to make a better choice of food.
In a basic way, you can consider the following points to build a balanced diet that strengthens your immune system:
- Fresh seasonal foods: All foods that are canned, processed, packaged or frozen for a long period of time have lost a lot of nutrients, so the best way to ensure you get the full nutritional value of your food is to eat it fresh. and seasonal. Remember that the main sources of vitamins and minerals are in fresh fruits and vegetables.
- The oils: It is very important that you use extra virgin olive oil to cook and accompany salads. This oil has excellent cardiovascular properties and is one of the best resistant to heat, this is important, since when you cook or fry at high temperatures the oils oxidize generating aldehydes and peroxides that are harmful to health, something that does not happen with the olive oil.
- Carbohydrates: Complex carbohydrates are the most efficient source of energy for the body and should be the most abundant nutrient in a healthy diet. These types of carbohydrates are rich in fiber, vitamins and minerals, they come from cereals and legumes mainly and to a lesser degree from vegetables and vegetables such as spinach, broccoli, artichokes or zucchini.
- Proteins: To obtain proteins of high biological value, you can choose to consume meat fish, but it is also possible to combine cereals (75%) and legumes (25%) supplementing with seeds and nuts to ingest adequate levels of this nutrient, which represent 15% daily .
- Fatty acids: The most beneficial are unsaturated, which come from cold-pressed vegetable oils, seeds, nuts and to a greater extent and of better quality fish. Meat contains a lot of saturated fats, and almost all processed products contain trans fats, the most harmful and dangerous, so stay away from these.
Eating healthy is not difficult and the main benefit is to strengthen the immune system, if you consult a nutritionist it will be even easier to design a specific plan to stay in shape by eating delicious and healthy.
