Eating a healthy, balanced diet, doing physical activity regularly, getting enough rest and controlling stress are the keys to keeping the immune system in good condition.

The best diet is one that is balanced and combined with a healthy lifestyle. If you include certain foods in your nutritional plan, you will be helping your immune system to defend itself against external agents that may affect it.

According to nutrition experts, the foods that should be consumed daily are: fruits (one serving per day) and vegetables; olive oil or other sources of healthy fats such as avocado or nuts; whole grains; and dairy products if you are tolerant to them.

It is also recommended to alternate weekly between animal proteins such as fish, white meat, red meat (in smaller proportions) and eggs; and plant proteins such as quinoa, lentils or chickpeas.

What is the immune system?

It is the body's natural defense against infections. It is made up of specialized cells, tissues and organs, which makes it capable of recognizing millions of different microbes and effectively destroying foreign bodies that reach the body.

Through a well-organized reaction, the body attacks and destroys infectious organisms that invade it such as bacteria, viruses, parasites and fungi. In this sense, A diet rich in vitamins and minerals strengthens the immune system and helps it maintain its protective capacity.

What nutrients should you consume?

Proteins: They are one of the three macronutrients that our body needs to function properly (along with fats and carbohydrates). Proteins help form cells and tissues, and are present in red meat, chicken, fish, eggs, dairy products, and plant foods such as soy and quinoa, among others.

Vitamin C: Vitamin C is a micronutrient whose main functions are related to the formation of blood vessels, cartilage, muscles and collagen in the bones. It is also an antioxidant that protects the body from free radicals and helps in the absorption of iron. Fruits such as guava, lemon, orange, tangerine, kiwi, strawberry, red pepper and green leafy vegetables contain vitamin C.

Vitamin E: It also has antioxidant properties, helps vision and blood, brain and skin health. Foods such as fatty fish (salmon, tuna or mackerel), olive and canola oils, nuts (in the portions indicated by a professional), olives and avocado contain this micronutrient.

Probiotics: These microorganisms help fight pathogenic bacteria and improve intestinal function. They are found in fermented foods such as probiotic yogurts, kefir, sauerkraut and kombucha.

Trace elements: They are minerals that the body needs in small quantities, but which perform crucial functions in the body. They are found in red meat, some fish, cereals and legumes. Some of them are:

- Zinc: It contributes to cell division and growth. It also helps with carbohydrate metabolism and wound healing.
- Selenium: important in the production of antioxidant enzymes.
- Iron: contributes to the formation of cells and proteins, and to the transport and storage of oxygen in the body.
- Copper: It composes a series of enzymes known as cuproenzymes and participates in the development and maintenance of the functions of the immune system.

Remember that maintaining a nutritional plan that includes all food groups in a balanced way and in accordance with your requirements is the key to staying healthy and adequately combating some diseases if they appear.Finally, stay well hydrated and avoid ultra-processed foods, excess added sugars, products with saturated fats and those with high salt content.