In addition to hygiene and social distancing, nutrition is one of the most important measures to keep you healthy and with good defenses during this time. Here are some recommendations.

The way you eat determines the state of your immune system. In these times of preventive isolation due to COVID-19, it is common to feel the desire to eat to calm the anxiety that radical changes in our routine can produce. In this sense, choosing what you consume well and doing so in a conscious way will directly impact the good state of your health.

You need to know which foods are beneficial to your body and which ones age it prematurely. Doctor, influencer and surgeon Jairo Noreña (@jaironove) shares several tips for a balanced diet, so you can keep them in mind when stocking up.

What can you eat to boost your immune system?

Fruits and vegetables: The World Health Organization recommends at least five servings of fruits and vegetables a day. The more colors you have on your plate, the better!

Nuts: Rich in omega-3 fatty acids and other properties such as fiber, zinc and antioxidants, almonds, pistachios and cashews have shown evidence of helping the immune system.

Water: According to Jairo Noreña, “hydration plays a very important role in our body because it contributes to different processes such as digestion, circulation and the transport of nutrients. It even helps regulate body temperature. The recommendation is that we drink at least seven glasses of water a day, as it will give us a benefit to replenish this vital liquid that helps us maintain the functions of the body.”

High fiber foods: In addition to fruits and vegetables, and some grains such as almonds, unsaturated oils such as olive oil are also beneficial. Spices such as turmeric and ginger also strengthen our immune system.

What foods should you avoid?

“An inadequate diet can lead to increased inflammation in our body. This chronic inflammation triggers a reduction in defenses. Although your body faces different challenges in life, such as the coronavirus, there are foods that can worsen your immune system and deteriorate it,” says Noreña. Some of them are:

• Sugars
• Trans Fat
• Saturated fats
• Processed foods

In this time of quarantine, it is essential to stay away from high-sugar foods. Feeling boredom and anxiety may tempt you to reach for them because they provide immediate pleasure, but in reality, this feeling is momentary and is not a sustainable well-being. If you get hungry between meals, opt for whole fruits, celery and carrot sticks, or the nuts you like the most.

Remember that a sedentary lifestyle and emotional stress can also cause chronic inflammation. Take advantage of this time to strengthen your healthy habits, while improving your body with good nutrition and physical activity. Being well inside is the best protection you and your family can have to avoid severe respiratory diseases, including COVID-19.