As COVID-19 quickly becomes our new norm, I thought it could be helpful to talk a little bit about things we can all do to stay healthy. On top of social distancing, washing our hands frequently, staying active and getting enough sleep, eating the right foods is also super important for staying healthy. Certain foods and micronutrients have been shown to help boost immune function and fight infection, and we all know we could use the boost right now. Here are 10 foods you can eat right now to help your body stay strong!
COVID-19 se ha convertido rápidamente en nuestra nueva realidad. Pensé que podría ser útil hablar un poco sobre las cosas que todos podemos hacer para mantenernos saludables. Además del distanciamiento social, lavarse las manos con frecuencia, mantenerse activo y dormir lo suficiente, comer los alimentos correctos también es muy importante para mantenerse saludable. Se ha demostrado que ciertos alimentos y nutrientes ayudan a aumentar la función inmune y combatir las infecciones, y todos sabemos que podríamos usar el refuerzo en este momento. ¡Aquí hay 10 alimentos que puedes comer ahora para ayudar a tu cuerpo a mantenerse fuerte!
MUSHROOMS
Mushrooms are high in B vitamins, vitamin D, as well as selenium, an antioxidant that helps with stress and immunity. Mushrooms also have anti-viral properties, which help protect against infections. Toss some fresh mushrooms into a soup or an omelette or try a medicinal mushroom powder in a smoothie for an easy immunity boost!
Los champiñones tienen mucha vitamina B, vitamina D y selenio, un antioxidante que ayuda con el estrés y la inmunidad. Los hongos también tienen propiedades antivirales, que ayudan a proteger contra las infecciones. ¡Agreguen algunos champiñones frescos a una sopa o una tortilla o prueben un hongo medicinal en polvo en un liquado para aumentar la inmunidad fácilmente!
GARLIC
You’ve probably heard how great garlic is for fighting infection and improving immunity. In fact, garlic has been used for thousands of years for it’s anti-microbial and anti-viral properties. Doctors recommend 2-3 cloves a day or to supplement with a garlic capsule.
Probablemente hayas escuchado lo bueno que es el ajo para combatir las infecciones y mejorar la inmunidad. De hecho, el ajo se ha utilizado durante miles de años por sus propiedades antimicrobianas y antivirales. Los médicos recomiendan 2-3 dientes al día o como suplemento con una cápsula de ajo.
TURMERIC
Though turmeric has been around for centuries, I feel like it’s barely gaining the recognition it deserves. It’s great for reducing inflammation and powering the immune system. Add turmeric root to smoothies and juices, sprinkle some powder into soups or supplement with a 500-2,000 mg capsule.
Aunque la cúrcuma ha existido durante siglos, siento que apenas está ganando el reconocimiento que merece. Es ideal para reducir la inflamación y alimentar el sistema inmunológico. Pueden agregar la raíz de cúrcuma a los smoothies y jugos, o poner un poco de polvo en sopas o complementar con una cápsula de 500-2,000 mg.
BROCCOLI
Broccoli is often overlooked, but it’s actually a major superfood and full of vitamins A, C and E, which are great for strengthening the immune system. The best way to reap the benefits? Eat it raw!
A veces se nos olvida el brócoli, pero es un alimento importante y está lleno de vitaminas A, C y E, que son excelentes para fortalecer el sistema inmunológico. ¿La mejor manera de cosechar los beneficios? ¡Cómelo crudo!
GINGER
Most of us have probably had a ginger shot before because of how great they are for immunity. Ginger has huge anti-inflammatory properties and antioxidant benefits. Make your own ginger root tea or add a 1-inch piece into your morning smoothie!
La mayoría de nosotros probablemente ya nos nos hemos tomado un shot de jengibre ya que son buenísimos para la inmunidad. El jengibre tiene propiedades antiinflamatorias y beneficios antioxidantes. ¡Haz tu propio té de raíz de jengibre o agrega un pedazo de 1 pulgada en tu liquado de la mañana!
SUNFLOWER SEEDS
Vitamin E plays a big role in immune function and supporting the body’s ability to fight off viruses and bad bacteria. Sunflower seeds are rich in Vitamin E and you can get half the daily recommended amount in just 1/4 cup!
La vitamina E tiene un rol importante en la función inmune y apoya la capacidad del cuerpo para combatir un virus y bacterias malas. ¡Las semillas de girasol son ricas en vitamina E y puede obtener la mitad de la cantidad diaria recomendada en solo 1/4 taza!
SALMON
You’ve probably heard how great Omega-3’s are for your health. This is because they suppress inflammation and boost immunity. Oily fish like salmon and tuna are great options for upping your Omega intake!
Probablemente hayas escuchado que los Omega-3 son buenos para tu salud. Esto se debe a que suprimen la inflamación y aumentan la inmunidad. ¡El pescado como el salmón y el atún son excelentes opciones para aumentar tu consumo de Omega!
KOMBUCHA
Remember my post about gut health (read it here)? Well, a healthy gut=a healthy immune system. One way to ensure a healthy gut is to make sure you’re eating enough probiotics. Kombucha is full of probiotics that support immune function and prevent bad bacteria from weakening the immune system!
¿Recuerdan mi post sobre la salud intestinal (léanla aquí)? Bueno, un intestino sano = un sistema inmunológico saludable. Una forma de garantizar un intestino sano es asegurarse de que estés comiendo suficientes probióticos. ¡Kombucha está lleno de probióticos que apoyan la función inmune y evitan que las bacterias malas debiliten el sistema inmune!
GREEN TEA
Green tea is full of disease-fighting antioxidants. Two big ones are polyphenols and flavonoids, which have been shown to fight infections. Another major antioxidant in green tea is EGCG, which is known to boost immune function. Sip sip sip! Tea is also great for relieving stress!
El té verde está lleno de antioxidantes que combaten enfermedades. Dos antioxidantes en el té verde son los polifenoles y los flavonoides, que han demostrado combatir las infecciones. Otro antioxidante importante en el té verde es EGCG, que se sabe que estimula la función inmune. ¡El té también es excelente para aliviar el estrés!
WATER
Flu season or not, drinking enough water is crucial for keeping your body healthy. Staying hydrated helps your body flush out toxins and bad bacteria that may get you sick. Drink your 8 glasses + a few extra for extra immunity!
Temporada de gripe o no, beber suficiente agua es importante para mantener tu cuerpo saludable. Mantenerte hidratada ayuda a tu cuerpo a eliminar toxinas y bacterias malas que pueden enfermarte. ¡Tomen mínimo 8 vasos al día!
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