What recipes are good for increasing defenses?

Beyond just seeking to obtain only a good flavor through the foods that are consumed, ideally it is proposed that due to their nutritional content and properties they are beneficial for health.

Food plays an important role in strengthening the immune system. Which could be defined as a complex system in which many different organs, cells and proteins interact.

One of its functions is to identify and eliminate foreign bodies, including bacteria and viruses, acting as a barrier or fighting by producing specialized proteins and white blood cells that act as a defense.

Certain organs found in your body such as the liver, spleen, thymus, bone marrow, and the lymphatic system play crucial roles in the proper functioning of the immune system. Hence the importance of caring for these organs.

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Powerful protective antioxidants

There is a wide variety of nutrients that can help you maintain your health, such as antioxidants. Antioxidants can help protect you from some degenerative diseases.

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Antioxidants help fight oxidation caused by free radicals and prevent cell damage. Free radicals are linked to some heart disorders and cancer.

Likewise, free radicals weaken the immune system in various ways, which is why by consuming foods with antioxidants you can increase your defenses against some diseases.

How to deal with free radical damage

The body itself has certain defense mechanisms against free radicals, including the production of a set of enzymes (catalase, superoxide dismutase, among others) that neutralize them.

Coupled with the use of certain vitamins and minerals and other substances present in foods and herbs to counteract their harmful effects.

-Vitamins A, C, E present in vegetables and fruits, counteract the negative effects of free radicals.

– Herbs such as Ginkgo biloba and condiments such as garlic and onion (allicin), among others.

– Quercetin (found in pumpkins and green tea).

– Lycopene, in tomatoes.

– Proanthocyanidins from grape and blueberry seeds.

– Selenium, zinc, manganese and germanium, among others.

– Coenzyme Q10 and some amino acids.

– Vitamin D, as it plays an important role in the immune system.

What are the best foods with antioxidants?

Having a balanced, varied and delicious diet should not be an inconvenience, that is why here we present you these delicious recipes with foods rich in antioxidants:

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A sensational drink with only 100 Kcal for this spring season, it includes fruits that will give you antioxidants such as blackberries, blueberries and raspberries. Try it cold to refresh yourself and enjoy its delicious flavor!

An excellent low-calorie option, in which you can add mixed nuts of your choice and grapes, which will provide you with antioxidants. Accompanied with carrot, celery and yogurt (with probiotics), a combination of nutrients and flavors that you will like and very healthy!

A delicious snack that also has the advantage of being high in antioxidants, vitamins and minerals, it contains banana and strawberries, accompanied by dark chocolate and peanuts. Double intake of antioxidants!

Because dessert cannot be missing, always look for those that are healthy. Try this raspberry and blueberry sorbet, it will surely give you a touch of freshness while receiving a dose of antioxidants.

  • Tomato soup
  • Tomato salad

Any tomato-based recipe is rich in lycopene and vitamin C, powerful antioxidants.

Prepared with kiwi, grapes, apple and banana. Full of antioxidants and delicious!

–What can you consume to improve your defenses

More recipes with foods high in antioxidants such as fruits, vegetables, nuts, dark chocolate can be found in MyDiet.

As well as obtaining a personalized eating plan to lose or maintain your weight within healthy parameters.

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Remember the antioxidants present in many vegetables and fruits could help protect you from suffering from some degenerative diseases and help you increase your defenses.

To strengthen the immune system, maintain a healthy lifestyle that includes regular exercise, a balanced diet, personal hygiene, stress management, as well as rest and sleep.

Source: MyDiet, National Library of Medicine, Mayo Clinic, CDC.

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