This is how you should eat during the cold season to stay healthy

During the winter season, respiratory diseases prevail because defenses tend to weaken, giving viruses and bacteria the opportunity to wreak havoc. To prevent ailments such as colds, pharyngitis, pneumonia, or influenza, it is crucial to [b]keep the immune system strong[/b]. The good news is that this can be achieved by following certain dietary guidelines and good habits. Nutritionists Karen Eloísa García Godínez and Mariana Salazar Reyes, research assistants at the National Institute of Medical Sciences and Nutrition Salvador Zubirán, indicate that [b]seasonal fruits and vegetables[/b] [b]provide the nutrients – vitamins and minerals[/b] – necessary to strengthen the immune system and resist the effects of cold on our defenses. Which ones are we talking about? [b]Vitamin C[/b], which is mainly found in citrus fruits such as [b]tangerines[/b], [b]oranges[/b], [b]lemons[/b], [b]tejocotes[/b], and [b]guavas[/b], as well as in others that we can find all year round such as [b]bell peppers[/b], [b]tomatoes[/b], [b]poblano peppers[/b], [b]kale[/b], [b]broccoli[/b], [b]kiwi[/b], [b]strawberries[/b], [b]raspberries[/b], [b]lychees[/b], among others. [b]Vitamin D[/b], present in [b]mushrooms[/b], [b]egg yolks[/b], [b]fortified milk[/b], and [b]cold-water fish such as trout[/b], [b]tuna[/b], and [b]salmon[/b], in particular. [b]Vitamin A[/b], which is probably one of the most important nutrients for achieving a strong immune system due to its role in maintaining the skin and mucous membranes. It also has anti-inflammatory power. It is found in [b]egg yolks[/b] and [b]liver[/b], and its precursor, which are carotenoids, in [b]sweet potatoes[/b], [b]carrots[/b], [b]kale[/b], [b]spinach[/b], [b]red bell peppers[/b], and [b]apricots[/b]. Minerals such as [b]selenium[/b] and [b]zinc[/b] also strengthen immune function. Selenium is found in [b]legumes[/b] and [b]nuts[/b], and zinc in [b]animal-derived foods[/b] such as [b]meats[/b], [b]offals[/b], [b]eggs[/b], [b]fish[/b], [b]shellfish like oysters[/b], and [b]fortified breakfast cereals[/b]. [b]Don't forget hydration[/b] Additionally, it is advisable to [b]maintain adequate hydration during this cold season and at all times[/b], as this ensures proper cellular functioning and, therefore, immune system performance. Besides drinking plain water, you can have: Teas and infusions Broths and soups Natural fruit water without added sugar Gelatin Hot drinks Smoothies While maintaining good nutrition with the foods mentioned above and staying hydrated is essential, the immune system additionally needs you to: Have emotional health, as this leads you to achieve an optimal quality of life with healthy habits. Follow adequate rest, meaning that you sleep 7 to 8 hours, and that this sleep is quality – sleeping without interruptions. Engage in some physical activity. Get vaccinated against influenza – and during this pandemic, against SARS-CoV-2. Finally, the nutritionists remind us that a correct diet should have the following characteristics: [b]Adequate[/b] to personal characteristics – age, sex, weight, height, diseases, daily activities. [b]Varied[/b], meaning you should choose different foods from all groups – include foods of all colors in your dishes. [b]Complete[/b]. By containing all food groups – cereals and tubers, fruits and vegetables, legumes, and animal-derived foods – this will be able to nourish you and meet your daily requirements. [b]Balanced[/b], so that it has different nutrients in the correct proportions. [b]Safe[/b], that does not cause any harm to your health, both in the short and long term – for example, you should wash and disinfect fruits and vegetables thoroughly. Now you know how to stay healthy during the cold season and enjoy the time away from annoying nasal congestion, throat irritation, cough, or any other symptoms that could even be more serious. Make nutrition your “preventive medicine.” [url=https://www.recompensas.santander.com.mx/#/home]Eat seriously with Santander! [/url]