The best foods that will help you increase your defenses

Having a strong immune system is important in preventing and fighting diseases like coronavirus infection. By maintaining as healthy a lifestyle as possible, even in quarantine, you can stay strong to fight off harmful external agents. These are the best foods that help you increase your defenses from the table.


In general, all green leafy vegetables are powerful allies in strengthening the immune system. Spinach is rich in vitamins (A, C, E, K and group B) and also in minerals (calcium, iron, potassium, magnesium, manganese and phosphorus), but not only that, They are also a source of antioxidants and Omega-3 fatty acids, substances that are very necessary to protect the body..

It is a delicate vegetable so if you buy it fresh, cook it soon so that it does not lose properties. An ideal option for current times is to have them frozen and take the portions you need from the freezer. You can strengthen your defenses by adding spinach in smoothies, omelets, stews … they are a superfood that will help you keep your body healthier and stronger. Popeye already said so!


They are foods that contain beneficial bacteria and that strengthen the intestinal microbiota. Probiotics The bacterial flora constitutes a line of defense against pathogens And what probiotics do is help in that barrier by fighting to stop these harmful agents, even helping to expel them.

Probiotic foods like kefir, sauerkraut, yogurt, kombucha, or pickles they will help you both prevent and improve symptoms and shorten recovery time before a cold or cold.

Onion and garlic

These foods are a staple in the pantry and should not be missing these days in your healthy diet if you want to protect yourself from the viruses and bacteria that roam freely. Garlic and onion have an antiviral and antibacterial component that will protect you from disease. In addition to protecting you, they reinforce the defenses so the recovery process will also be shorter in case of catching a cold.

You can use them in salads or toasts but also in stir-fries, stews, stir-fries, rice … they are very versatile foods that you can use every day on your menus. Of course, keep in mind that garlic is better taken raw.


Ginger is an all-terrain root that is widely used in Asia and is an essential food in traditional Chinese medicine. It has many healthy benefits and among them stands out that of fighting the cold. Its antiviral properties will help you keep viruses at bay. It also has expectorant, antitussive and anti-inflammatory properties, making it perfect for improving symptoms in the event of a cold or flu.

If you take it fresh add striped to your soups, stir-fries and casseroles, take it as an infusion or as a pickleYou can also include it in your smoothies to give it a different and healthier touch. You can also use it in powder, the flavor is not as intense but it maintains its properties.


They are a great source of vegetable protein, but especially lentils have a reputation for being rich in iron and are popularly eaten in cases of anemia. However, lentils have more properties and that is that This legume also favors the production of white blood cells that are responsible for fighting viruses and bacteria..

They have zinc. potassium, magnesium and vitamin B, antioxidants and fiber, facilitate the elimination of toxins so they help recovery if you have caught a cold making symptoms less lasting. With this time, spoon dishes are desirable and lentils are the perfect option to protect yourself from viruses and bacteria or fight them from the table. They are also very energetic!

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