foods that will protect your health

ANDThe human body is complex and organized, composed of four structures: cells, tissues, organs and systems. All of these work hand in hand to execute the functions necessary for life. Therefore, It is necessary to lead a healthy life to ensure its functioning.

The immune system plays an important role in taking care of the body. According to MedlinePlus, its function is cfight infections and other diseases that could affect health. It is responsible for defending against harmful substances, known as antigens, which could 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 producing antibodies. Antibodies are proteins that act to attack, weaken and destroy antigens. Your body also produces other cells to fight the antigen,” indicates the health information platform.

This way, It is important to strengthen it to raise defenses and function properly. The easiest way to meet this goal is to have healthy habits and, specifically, a balanced diet that includes essential nutrients to increase defenses.

The University of the Andes of Chile recommends the Mediterranean diet: “It provides large amounts of fruits and vegetables, dairy products, whole grains, good quality fats, such as olive oil and avocado, and omega-3 fats from fish.”

Furthermore, according to Harvard University, Research shows that this eating plan could 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 at every meal: fruits, vegetables, whole grains and extra virgin olive oil.
Eat at least three servings a week: fish, shellfish, nuts and legumes.
Eat only once a day: poultry, low-fat dairy and eggs.
Eat only once a week: red and sweet meats.

This is a list of foods you can include, according to a ‘Healthline’ article, clinically reviewed by dietician 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, 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 shellfish: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab and mussels.
Birds: 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 a health professional before starting a new diet and visit a nearby medical center if you develop adverse symptoms.