How Balanced Diet Strengthens the Immune System

How Balanced Diet Strengthens the Immune System

A balanced diet is one that provides us with all the nutrients we need for the optimal functioning of our body and boost the immune system.

Balanced nutrition provides adequate proportion of Macronutrients (carbohydrates, proteins and fats), Micronutrients (vitamins, minerals and antioxidants) and Fiber, depending on our personal characteristics: age, sex, height, physical activity, lifestyle and other conditions such as, for example, suffering pathology.

What does Balance Diet mean?

Balance Diet must cover all our nutritional requirements with healthy foods and not with foods that may compromise or harm our health.

According to the WHO, eating a healthy and balanced diet during our lives helps us prevent malnutrition, non-communicable diseases (diabetes, heart disease, cardiovascular accidents and cancer) and boost the immune system.

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A balanced diet is characterized by having 6 qualities:

Adapted: The diet must be totally personalized to the particularities of each according, to their schedules, their economic conditions, their emotional state, etc.

Complete: It must provide all the nutrients and fibre that our body needs in adequate amounts.

Satisfactory: We cannot forget that eating is a pleasure, it is important that the food, the quantities and the preparations are appropriate and pleasant to satisfy us.

Varied:  In order to get away from the monotony, it is highly advisable to vary our range of foods and that they are fresh and seasonal.

Enough in energy: That our diet provides the energy we need is important both for the proper functioning of our body and to prevent excess weight.

To lose weight, the best option is to make a balanced diet to lose weight, in which the caloric and nutrient intake is controlled, to reduce weight, avoiding nutritional deficits and compromising health.

Safe:  It must not put our health at risk; it must prevent food poisoning and avoid the ingestion of harmful components.

How Balanced Diet Strengthens the Immune System?

There are many studies that show that a balanced diet strengthens the immune system. The following are the nutrients that directly affect the immune system.

The energy supply must be correct: neither above nor below the recommendations. Excessive energy intake affects the immune system's ability to fight infections since obesity is linked to a higher incidence of this type of disease.

Obese people are known to have a greater incidence in the development of cardiovascular diseases and these are linked to immune disorders.

Immune function is also altered in people who eat diets below 1,200 kcal or diets richer in energy intake but unbalanced.

When it comes to fats, a low-fat diet also supports immune system health. But not only the quantity is important, but also the quality of these fats. Bluefish, nuts, olive oil, sunflower, soy or flaxseed should be included in the diet to ensure a balanced supply of different essential fats for health.

Regular consumption of fermented dairy products such as yoghurt or kefir also contribute to increasing immune defences. There are studies that show that those who consume these foods on a regular basis have a better state of the immune system as well as greater resistance to food poisoning.

Tips to follow a healthy and balanced diet

In order for our diet to be balanced and healthy, it must be rich in plant-based foods, that is, we must include this group of foods on our menu every day to ensure the supply of some vitamins and minerals that our body needs. They also provide us with water and fiber.

 It is important that it be sufficient in:

Slowly absorbed carbohydrates, as they are our main source of energy.

Proteins for the synthesis of tissues, hormones and enzymes. They also contribute to proper cell and immune system function, among other functions.

Fats, necessary for the good condition of cell membranes, to store energy, to maintain stable body temperature ...

Fibre to regulate intestinal transit and care for the bacterial flora. In addition, in weight loss diets it is especially interesting since it contributes to feeling more satiated.

All these nutrients must come from eating healthy foods: vegetables, fruits, vegetables, tubers, legumes, whole grains, eggs, fish, nuts, white meats and, to a lesser extent, red meats. 

And we should avoid or sporadically consume processed products such as precooked, smoothies, packaged juices, alcoholic beverages, cold meats, snacks, ice cream, potato chips, cookies, pancakes, pastries, waffles, chocolate, soft drinks, breakfast cereals, fried and salted nuts, etc.

Example of a balanced one-day menu

Breakfast:  Whole wheat bread with tomato and avocado.
A banana.

Mid-morning:  A yogurt with a handful of walnuts.
Food Complete salad of peppers, tomato, onion, chickpeas and hard-boiled egg.
An Apple.

Snack:  Milk with oatmeal. A pear.

Dinner: Plate of cabbage with potato.
Grilled sole.
A yogurt.

Other healthy breakfasts:

Vegetable wholemeal sandwich with lettuce, tomato and fresh cheese. Two tangerines. Coffee with milk.
Yogurt with oatmeal, nuts and two prunes. Infusion.

Other healthy foods:

Baked hake with vegetables and potato. Plain yogurt.

Lentils stewed with vegetables and accompanied with bread. An orange.

Other healthy dinners:

Grilled salmon with sautéed vegetables and rice. Plain yogurt.

Egg scramble with vegetables accompanied by whole wheat bread. A pear.

A varied, balanced and healthy diet, as well as regular consumption of probiotics, contribute to the proper the functioning of the defences. Research in this last field is very prolific and offers increasingly rigorous results, something very necessary, because of these are products that are marketed in consumer channels.

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