The objective of this campaign is to create awareness and provide information on how to keep our body and mind healthy during the Covid19 pandemic.
Everybody needs to know what to do to boost his or her immune system. The immune system fights incoming microorganisms that can cause harm.
During the first week of the campaign, the DVG and the Platform for Health Promotion will be focusing on healthy eating, the key element for boosting the immune system.
Good nutrition provides the body with a balance of antioxidants, micronutrients, and other components that are crucial for a robust immune system.
When we fail to eat healthily, our body will become susceptible to harmful microorganisms.
The nutrients available in food that are important to boost the immune system are:
You can find antioxidants like Vitamin E in nuts, seeds, vegetal oil, whole grain, green vegetables, and fruits. Citric fruits, vegetables like cabbage, spinach, and tomatoes are a great source of vitamin C.
Orange, red, and green colored fruits and vegetables provide carotenoids. Vitamin D is available in fish and eggs.
You can find micronutrients like selenium in fish, nuts, whole grain, and milk products. Magnesium is found in whole grain, vegetables, and nuts.
Six important points emphasize boosting your defense by eating healthy:
- Drink 7-8 glasses of water daily. The body consists of about 70% of water that is why drinking enough water is important for your health. Water keeps the cells and tissue hydrated and regulates our body temperature, and is necessary for many processes in our body. The body cannot function properly without enough water and affects general health. A dehydrated body can cause the organs to work inefficiently. Failing to drink enough water can also cause nausea and headache, dry mouth, lips, and eyes, exhaustion, thirsty, less urine frequency, dark, and smelly urine.
- Eat a variety of vegetables with all your meals. Vegetables contain a vast amount of vitamins, minerals, and antioxidants needed for good health. It also contains fiber, which keeps the digestive system active. Eat 2 cups of vegetables a day. The more variety of vegetables you eat, the more beneficial it is for your health.
- Eat two different fruits each day. Fruit also contains high levels of vitamins, minerals, and antioxidants needed to maintain good health and to boost the immune system. In addition to all the nutrients, fruit tastes good and does not contain fats nor cholesterol. Eat local and seasonal fruits. Shimarucu and beach grapes are in season, so take advantage.
- Eat whole grains, beans, nuts, and seeds. All of these products are sources of antioxidants and micronutrients that are important for a strong immune system. Eat whole-grain bread instead of regular white bread; add beans to your rice, salad, soup, and stews. Use nuts and seeds on salads or as a frequent snack. This way, you will guarantee that your body has the needed supply of these nutrients.
- Eat fish twice a week. Fish contains vitamin D, selenium, and some amino acids needed for good health and defense.
- Avoid processed food since they contain high levels of sugar, salt, and fats. Processed foods do not contribute to good health. Processed food comes in cans, bottles, and packed ready for consumption. Most of the nutrients are lost in the processing of this food, while most are enhanced with additional sugar, salts, and or saturated fats to improve their taste. The body transforms the extra sugar into fat, and too much fat can increase the blood’s cholesterol level. Processed food causes more harm than good. Saturated fat attaches to the inner walls of the blood vessels causing a heart attack or stroke.
To boost your defense, avoid processed food.
Evaluate your day. Did you treat your body well? Did you boost your immune system?
For additional information about the campaign “Boost your Defense”, visit the DVG on @desparuba on Facebook.