Nutritionist Recommends Tasty Foods You Can Add to Your Diet to Support Immunity

Choosing certain ingredients can help protect the body’s cells, preventing the invasion of viruses and bacteria.

June 2020 – A balanced meal is essential to keep the immune system in check and to prevent colds, flu, and illnesses that can impair the body’s proper functioning. Especially at this time of year, with winter arriving, the body requires more care, so it’s important to choose foods rich in nutrients and antioxidants.

Graciela Vargas, a nutritionist from the Umami Committee, put together a list of foods that can help ensure greater resistance. According to the nutritionist, opting for certain ingredients can help protect the body’s cells, preventing the invasion of viruses and bacteria.

“Choosing ingredients that provide umami—the fifth basic taste of the human palate—is a great option. Besides making the dish tastier, umami offers many benefits, such as increased salivation and a lingering taste, which directly influence food acceptance, the maintenance of oral hygiene, and protein digestion,” the nutritionist explains.

Check out the foods that deserve extra attention right now:

Citrus fruits

The nutritionist highlights that fruits are rich in vitamins and natural elements that help the body create needed antibodies. “Especially oranges and tomatoes, which are rich in vitamin C and antioxidants, are great for creating a defensive barrier in cells. Umami, present in tomatoes, increases salivation, allowing proteins to be more easily digested in the stomach. In addition, tomatoes are very versatile—you can eat them raw, boiled, fried, or even roasted,” Graciela notes.

Dark green vegetables

Vegetables are sources of essential nutrients for the body. According to Graciela, they are among the main contributors to the body’s defenses. “Broccoli and spinach, for example, are rich in folic acid, which helps form red blood cells and synthesize new proteins,” she emphasizes.

Zinc-rich foods

The nutritionist points out that light, fresh foods help make the body’s defenses even more efficient. “Whole grains, nuts, seeds, and legumes such as beans, lentils, peas, and chickpeas are rich in zinc, acting directly on the immune system and preventing infections. They’re also options that can be prepared in a soup or served as sides, ensuring a complete, versatile, and very tasty diet,” she suggests.

Foods that provide omega-3

In addition to helping reduce inflammation and regulate blood clotting, Graciela highlights other functions that can trigger beneficial reactions in the body. “Foods with omega-3—such as fish (like salmon), seeds, and vegetable oils—offer different benefits, such as improved heart function and blood pressure, as well as helping combat allergies and asthma,” she notes.

Antioxidant sources

Antioxidants are pivotal for health. They slow cellular aging and prevent a range of diseases. Graciela says the good news is they’re easy to find and present in many commonly consumed foods. “Mushrooms, for example, are full of antioxidants with anti-aging potential. They’re very popular in Eastern cuisine and are increasingly present on Brazilian menus. Here in Brazil, the best known is champignon (button mushroom), widely used in stroganoff and pasta dishes,” she concludes.

UMAMI

It is the fifth basic taste of the human palate, discovered in 1908 by Japanese scientist Kikunae Ikeda. It was scientifically recognized in 2000, when researchers at the University of Miami confirmed the existence of specific receptors for this taste in the taste buds. The amino acid glutamic acid and the nucleotides inosinate and guanylate are the main umami substances. The two main characteristics of umami are increased salivation and the persistence of taste for a few minutes after ingestion. To learn more, visit http://www.portalumami.com.br.