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The Ministry of Health reminds that during the winter, the defenses go down and the immune system weakens, so it is essential to boost it with good eating habits.

Lic. Claralina Mendoza, nutritionist of the Surveillance Department of Non-communicable Diseases, mentioned that consuming fruits, vegetables and seasonal vegetables help increase defenses and in this way it will be possible to avoid colds, flu and other respiratory diseases.

He recommends starting the day with a healthy, complete and balanced breakfast, since it is the most important meal of the day, pointing out that it provides 30% of daily energy needs, its function is very important to maintain body temperature.

Regarding the consumption of typical meals that are rich in carbohydrates and saturated fats, he advises accompanying them with vegetables or vegetable soup.

In turn, the nutritionist suggests the intake of cereals, yogurts, as well as nuts (almonds, walnuts and peanuts) that are sources of vitamins E and D, as well as the consumption of eggs, since they contain essential minerals for our defenses such as zinc and selenium, and are rich in vitamins, proteins and fatty acids, favoring the prevention of infections.

Likewise, it advises incorporating, in addition, legumes or legumes to the daily diet, since they also provide important health benefits, due to the fact that they are a good source of protein and low in lipid content and dietary fiber. Fish is another important source of vitamin D, so it is important to consume it twice a week.

The nutritionist also emphasizes the daily intake of at least 2 liters of water, equivalent to 6 or 8 glasses, to maintain hydration. This can be accompanied by the consumption of tea, herbal water, fruit cooking water with sweetener (sucralose), as well as juices or smoothies with seasonal fruits.

Ask to reduce salt intake to prevent increased blood pressure and fluid retention in the body, and on the other hand, avoid carbonated drinks (sodas).

Remember the importance of:

• Always respect meal times and do not skip any of them to avoid binge eating.

• Respect food portions.

• Make a correct chewing when consuming food.

• Practice reading the labeling of packaged foods.

• Do one hour of daily physical activity.

Among the fruits he cited orange, grapefruit, avocado, lemons, banana, pomegranate, persimmon.

Vegetables can be pumpkin, squash, carrot, cauliflower, broccoli, Brussels sprouts, turnip, potato, eggplant and onion.

Finally, vegetables can be chard, spinach, leek, lettuce, watercress, celery, parsley, basil and arugula.



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