O que você coloca no prato pode proteger o organismo
Manter o corpo saudável e livre de doenças requer cuidados com a saúde. Sendo assim, vamos usar a alimentação como uma armadura. Utilizando de forma adequada, ela fortalece o sistema imunológico, evitando infecções recorrentes, como amigdalite ou herpes, e doenças simples, como gripes e resfriados.
Veja também: Saiba mais sobre alimentos plant-based
Para melhorar a imunidade, o ideal é que se faça uma alimentação balanceada em carboidratos, lipídios, proteína e rica em vitaminas e minerais, já que alguns alimentos têm efeitos regulatórios diretos sobre o sistema imune.
“Os nutrientes que devemos priorizar durante outono e inverno, época em que nossa imunidade pode ser atingida pelas mudanças bruscas de temperatura, são vitaminas A, E, C, ferro, zinco, selênio e ácidos graxos (ômega 3 e 6)”, explica Flavia Terciano, nutricionista da Clínica-Escola de Nutrição da Universidade UNIVERITAS/UNG.
Confira alguns alimentos que podem ser utilizados para melhorar a imunidade.
Gengibre: Pode ser utilizado em preparações de doces e salgados (sucos, saladas, sopas, bolos, tortas, cookies). O gengibre possui ação antimicrobiana, anti-inflamatória, antioxidante e hepatoprotetor;
Alho: Além das propriedades, possui efeito antioxidante, que pode auxiliar no combate aos radicais livres que geram estresse ao organismo e, consequentemente, redução do sistema imunológico. O ideal é que seu consumo seja cru. Uma dica é colocá-lo para saborizar em azeites e óleos;
Abacate: É um alimento rico em vitamina E, com potente ação antioxidante, que vai auxiliar no combate dos radicais livres. Outra propriedade importante é o seu efeito anti-inflamatório;
Alimentos ricos em vitamina C: Cranberry, laranja, limão, goiaba, kiwi e mexerica. Podemos optar pelos alimentos que estão em safra, além de serem mais fáceis de encontrar, estão em qualidade superior. Sua ação antioxidante combate os radicais livres, o que auxilia na manutenção da imunidade;
Própolis: É um produto proveniente das colmeias e tem como principais propriedades ação anti-inflamatória, antioxidante (combate radicais livres), antimicrobiana (inibe crescimento microbiano) e possui ainda atividade imunomoduladora, estimulando a produção de anticorpos. O ideal é que dilua em líquidos e pela manhã;
Castanha do Brasil: Outro alimento antioxidante potente, que vai auxiliar no processo de manutenção da imunidade. Você pode incluir em saladas, tortas e bolos, como lanches intermediários para doces e salgados;
Leite de Kéfir: É um leite produzido a partir da fermentação dos grãos do kéfir, sendo considerado um probiótico, o processo de fermentação gera substâncias bioativas, que conferem propriedades antioxidante e, principalmente, antimicrobiana;
Cravo e canela: São excelentes antioxidantes e antimicrobianos e podem ser consumidos em chás, bolos, tortas e doces;
Suco de abacaxi: O abacaxi, quando é triturado, libera uma substância chamada saponinas. Essa substância auxilia na melhora de processos respiratórios.
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