2024-04-25 17:53:17
The human body is complex and organized and consists of four structures: cells, tissues, organs and systems. All of these work hand in hand to perform the functions necessary for life. Therefore, it is necessary to live a life healthy to ensure operations.
The immune system plays an important role in taking care of the body. According to MedlinePlus, its function is to fight infections and other diseases that can affect health. It is responsible for defending itself once morest harmful substances, known as antigens, which can be bacteria, viruses, chemical elements or toxins.
“When your immune system recognizes an antigen, it attacks it. This is called an immune response. Part of this response is to produce antibodies. Antibodies are proteins that work to attack, weaken and destroy antigens. Your body also produces other cells to fight the antigen,” indicates the health information platform.
In this way, it is important to strengthen it in order to raise the defense and function properly. The easiest way to achieve this goal is to have healthy habits and specifically a balanced diet that includes essential nutrients to boost the defense.
The University of the Andes in Chile recommends the Mediterranean diet: “It provides plenty of fruits and vegetables, dairy products, whole grains, good-quality fats, such as olive oil and avocado, and omega-3 fats from fish.”
Additionally, according to Harvard University, research shows that this eating plan can help prevent cardiovascular disease, increase life expectancy and contribute to healthy aging.
What is the Mediterranean diet like?
This diet focuses on the consumption of foods of natural origin and healthy fats.
These are the ingredients you should include and limit, according to the Cleveland Clinic:
- Eat with every meal: fruit, vegetables, whole grains and extra virgin olive oil.
- Eat at least three portions a week: fish, shellfish, nuts and legumes.
- Eat only once a day: poultry, low-fat dairy products and eggs.
- Eat only once a week: red meat and sweets.
Here’s a list of foods you can include, according to a ‘Healthline’ article, clinically reviewed by dietitian Marie Lorraine:
- Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts and cucumbers.
- Fruit: apples, bananas, oranges, pears, strawberries, grapes, dates, melons and peaches.
- Nuts, seeds and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, sunflower seeds, pumpkin seeds, almond butter and peanut butter.
- Legumes: peas, lentils and chickpeas.
- Whole grains: oats, brown rice, rye, barley, corn and whole grain bread and pasta.
- Fish and seafood: salmon, sardines, trout, tuna, mackerel, prawns, oysters, clams, crab and mussels.
- Poultry: chicken and turkey.
- Eggs: chicken eggs and quail eggs.
- Dairy: cheese, yogurt and milk.
- Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon and pepper.
- Healthy fats: extra virgin olive oil, olives, avocados and avocado oil.
recommendations
In addition to eating a balanced diet, remember to have healthy habits, such as physical activity and a healthy sleep pattern. It is important to stay hydrated throughout the day and avoid processed foods.
Consult your healthcare professional before starting a new diet and visit a nearby medical center if you develop any unwanted symptoms.
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