Four Spanish delicacies recommended by Harvard to boost your immune system

Some people decide to eat healthily to feel better, look more attractive, or even to avoid getting sick. While that last goal isn’t entirely up to us, eating healthy does become a habit in the long run. They can prevent heart disease and even cancer. Now, this fall and winter, you’re bound to see more than one person with a cold drinking fresh orange juice to take advantage of the vitamin C it contains to speed recovery. Does this make sense?

Unfortunately, this is a very common myth, as explained in this EL ESPAÑOL article. This belief comes from a book published in 1970 called ” Vitamin C and the common cold The author of this book is none other than two-time Nobel Prize winner Linus Pauling. Although it has been proven false, this myth remains entrenched: If we consume more vitamin C than usual, What will happen is that the excess will be excreted through the urine.

Not only citrus fruits, but also blueberries, pomegranates or broccoli are considered strengthen For our immune system. There’s no doubt that adding these foods to our diet is a healthy choice, but if we use them to boost our defenses, we won’t get the results we expect. “No food has been shown to improve immune function on its own,” Harvard University explains on its website. “What matters most is the overall quality of the diet, not the individual foods.”

This prestigious American university published postal In his blog, he warns that products offered to boost the immune system are actually useless. They refer to superfoods, but also mineral or vitamin supplements, and even treatments. Detox. “There are no secrets and no products. What’s good for your overall health is also good for your immune function. ” warns the body. That said, trusting our health to these products will only cost us money.

Of course, our efforts to improve our diets are not entirely in vain.Harvard emphasizes what to eat OK yesFollow a heart-healthy diet, maintain a healthy weight, and avoid alcohol in moderation or outright, Positively affects immune function. In this sense, the dietary pattern recommended again by Harvard is the Spanish Mediterranean diet. However, in our country, fewer and fewer people strictly abide by it.

(Seven Foods That “Trigger” Your Defense System: Why You Should Eat More of Them)

What else can we do for our immune function? In addition to following a Mediterranean diet, Harvard recommends physical activity, Avoid drinking and smoking, get enough sleep, and reduce stress. Get recommended vaccinations and wash your hands regularly, avoid contact with people who have communicable diseases, and wear a mask when recommended.In this sense, Harvard stands out in another way postal The four basic foods of the Mediterranean diet.

Dessert fruit

Eating a piece of fruit after a meal is an ingrained custom in Spanish households, but this is not the case in many other parts of the world. Fruits are a great source of fiber, minerals and vitamins Therefore, Harvard University recommends that we eat no more than three pieces a day. This can be made easier by taking them with lunch, dinner, and a snack or breakfast.

olive oil

we know he is liquid gold And there are quite a few. Olive oil is a fat considered heart-healthy because it is mostly composed of unsaturated fatty acids. But it also contains antioxidant and anti-inflammatory substances. Considering that in other countries, people cook with less healthy or even harmful fats, Spanish olive oil is great for eating raw and cooking.


This traditional food of the Mediterranean countries, not to forget Greek yogurt, has recently experienced a new golden age. It is a healthy source of calcium and high-quality protein, However, in recent years, the contribution of probiotics has gradually become more prominent. Not only do these microbes contribute to gut health, but a growing body of research is finding that a healthy microbiome benefits health.


If we think of our Spanish grandmothers’ food, a hearty and comforting pot of delicious bean stew definitely comes to mind. Unfortunately, a new generation has replaced these foods rich in healthy nutrients: High proportion of protein, fiber, minerals and vitamins. Harvard University recommends that we eat them at least three times a week and emphasizes that they are very useful in lowering cholesterol.

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