Consejos de alimentación para fortalecer el sistema inmune

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Nutrición. En épocas frías es importante no dejar de consumir frutas y vegetales crudos. Consejos de alimentación para fortalecer el sistema inmune

Una buena alimentación, con aportes de vitaminas y minerales, es aliada del sistema inmune porque fortalece las defensas naturales del organismo y lo prepara mejor para los primeros fríos del año.
“El sistema inmune es muy complejo —continúa Setti—. Hay que reforzarlo por cantidades equilibradas. Se trata de incorporar la dosis adecuada de nutrientes y sostenerla. Esto no significa que comiendo más cantidad de frutas o verduras crudas vamos a tener más defensas, sino que vamos a fortalecer el sistema de forma integral”. Antes de consumir por cuenta propia suplementos vitamínicos, la profesional aconseja consultar a un nutricionista “que evaluará y propondrá un plan de alimentación que fortalezca y mantenga sano el organismo”.
Las Guías Alimentarias para la Población Argentina aconsejan consumir al menos medio plato de verduras en el almuerzo, medio plato en la cena y 2 o 3 frutas por día. En total, deberían ser cinco porciones diarias de vegetales, meta que los argentinos no cumplen ni cerca: según la última Encuesta Nacional de Factores de Riesgo comen tan solo dos.
Por eso, profesionales de la salud insisten en la recomendación de incluir vegetales en la dieta durante todo el año, es decir, no olvidarlos en estas épocas en las que los alimentos calientes tientan más.“Lo que suele necesitarse en épocas de frío son antioxidantes y vitaminas que refuercen el sistema inmunológico, sobre todo para hacer frente a las infecciones respiratorias. Generalmente, los nutrientes que participan son las vitaminas A, C, E y el complejo B”, dice Micaela Cusato, también integrante del departamento de Alimentación y Dietética del Clínicas.
El limón, la naranja, la zanahoria, el tomate, la calabaza, los vegetales de hoja (como la acelga o la espinaca), entre otras frutas y verduras, poseen alto contenido de vitaminas A y C. Las E y B también pueden encontrarse en vegetales de hoja, pero sobre todo en las frutas secas, como las nueces o las almendras. Los cereales en general (como el maíz, el trigo, la avena, la cebada y el centeno) son fuentes de vitaminas del complejo B, necesarios para favorecer el sistema inmune. Además, contienen selenio, que protege contra las enfermedades infecciosas, principalmente en ancianos, especifica la especialista y agrega que “elegir cereales integrales (arroz integral, el salvado de avena, el germen de trigo) aporta, además, una mayor cantidad de fibra, lo que mejora el tracto intestinal y refuerza el sistema inmunológico”.
Una alimentación saludable debe ir acompañada de actividad física (al menos 30 minutos por día, continuada o fraccionada) y un buen descanso (“dormir el número de horas suficientes también favorece el correcto funcionamiento de las defensas”). Cusato subraya también que “se debe tratar de llevar un ritmo de vida más relajado y aprender a evitar el estrés, que es un gran enemigo del sistema inmune”.
– Consejos de alimentación para fortalecer el sistema inmune
·   En épocas frías se debe mantener el consumo de ensaladas. Dependiendo de los ingredientes que incluyan, pueden incluso transformarse en plato principal.
·   En lo posible, no exprimir las naranjas. La vitamina C es muy volátil y se oxida rápidamente, por lo que al sacarle el jugo podemos perder cantidad.
·   En caso de optar por jugos o licuados, consumirlos inmediatamente tras la preparación.
·   Cocinar y consumir vegetales al vapor, para que pierdan menos nutrientes durante la cocción.
·   No hervir de más algunos vegetales, como el zapallo o la zanahoria, porque las propiedades que buscamos conservar se pierden en el agua.
·   Incluir vegetales a las cocciones de guisos o salsas, variando y probando combinaciones nuevas.
·   Las frutas secas son una buena opción para comer fuera de casa porque son fáciles de transportar.

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