Nutrients to boost the immune system

Today more than ever our body must be protected and strengthened.

That is why we want to let you know about these nutrients and the importance of including them in our diet:

- SELENIUM: Selenium is an indispensable mineral for the proper functioning of our body. We obtain it through the diet and it makes possible diverse biological functions, mainly antioxidant ones. It also acts in the thyroid system and intervenes in the metabolism of lipids. Consumption of adequate amounts of this micronutrient has been linked, among other things, to reproduction and protection against infection.

This mineral can be found in: Whole grains, Fish and seafood, Meat, Some types of vegetables (onions, asparagus), Seeds such as sunflower seeds and Nuts such as Brazil nuts.

- COENZYME Q10: The main function of this molecule is related to the process by which oxygen and nutrients are transformed into energy. Within the cell there is a complex mechanism to obtain energy, of which Coenzyme Q10 is a fundamental part. People who have a higher energy expenditure due to their daily activity, physical exercise or strenuous work, may also have a higher expenditure of this coenzyme than other people.

On the other hand, it also acts by protecting the cells against exposure to solar radiation and other aggressions caused by free radicals. In other words, the benefits of coenzyme Q10 are multiple: it is an antioxidant that develops its function in the cell membrane.

It forms a protective layer against external aggressions on our skin and organs, preventing them from oxidizing and accumulating damage that ends up affecting their functioning.

We can find this molecule in the following foods: Foods of animal origin, especially meat and viscera, such as liver or the heart of a pig or a calf. Oily fish: sardines, horse mackerel, tuna, herring or mackerel also provide large quantities of this molecule.

Dried fruits such as nuts, peanuts, pistachios or hazelnuts, and some seeds, such as sesame seeds. Certain legumes, such as soya, and their derivatives: soya sprouts, soya oil, miso, etc. Among vegetables, cauliflower or broccoli are the ones that provide us with the most amount of this molecule, and vegetable oils are usually also rich in this component.

- ZINC: Zinc (also called zinc) is an essential mineral for our organism. It has a specific role in more than 300 enzymes that participate in all the important biochemical reactions of the human body. It has a direct effect on growth, neurological development and the immune system.

Foods containing Zinc: Legumes, Nuts, Whole Grains, Ginger, White Fish and Seafood

- VITAMIN C: Vitamin C, is a water-soluble vitamin essential for development and growth. Also it helps to repair tissues of any part of the body, forming collagen (the scar tissue) or correcting the deterioration in bones or teeth. Vitamin C may help cure common colds too.

It also works as an antioxidant, helping to prevent free radical damage.

Fruits and vegetables are the major source of vitamin C. Among the fruits that contain the greatest amount are citrus fruits, kiwi fruit, mango, papaya, pineapple, strawberries, watermelon, and melon. Some of the vegetables with a greater amount of vitamin C are broccoli, cauliflower, peppers, spinach, white potatoes or tomatoes.

- VITAMIN B3: Vitamin B3, also called niacin, is a nutrient that plays an important role in the body in the process of obtaining energy. The participation of its coenzymatic forms is fundamental for the generation of metabolic energy, the synthesis of some hormones and for growth.

In the nervous system, the joint action of niacin and other vitamins of the same complex, such as riboflavin or pyridoxine, allows the correct functioning of these organic functions, increasing brain function.

Vitamin B3 is found in many foods: chicken breast, lentils, nuts, canned tuna, beef, milk and eggs among others.