What to eat to strengthen your immunity

   What to include your menu to your immune system strong, your waistline and be full of energy?
   The first step you can do to strengthen your immune system is to eat foods with high nutritional value and are high in antioxidants.

    Rules strengthen your immunity and make you more resistant to diseases:

-  Build your menu from food with nutritional value
   This requires to choose nutritious foods that provides the necessary body. These foods are low calorie, and therefore will help you to lose weight in addition to the protection it offers against disease. This includes vegetables and fruits in colors as varied. An example is that leafy dark green helps digestion and berries contain nutrients that protect the heart and protect us from cancer.

-  Eat foods that are absorbed slowly into the body
   We should avoid saturated and trans fats, refined sugar and white flour as food falls into the category of those which generates a surge of blood sugar and a massive release of insulin.          This promote fat weakens the immune system and increase the risk of cancer. Therefore it is recommended to consume foods that are absorbed slowly in the gut, favoring a better assimilation of nutrients from the foods we eat. These foods are slow uptake nuts, seeds and legumes (chickpeas, peas, beans, lentils).

   Raw nuts and seeds also bring other benefits to the body to help remove bad fats that increase the ability to absorb fat organismilui good and improves brain function

-  Use meat as a condiment
   The diet should adopt should be one based mainly on vegetables and meat must be used only in small quantities. A high consumption of animal products increases the level of a hormone that has an action similar to insulin, fat storage and promoting cancer. The expert recommendation is to eat meat in small amounts and it is only 10% of your daily diet. The best way to achieve this is to use meat as a condiment or flavor enhancer. This means to use a small amount of meat in a dish just to give it flavor, not to make meat the main ingredient.

-  Still chewing each mouthful 10 times
   Careful chewing food causes a release of nutrients and enzymes that protect the cells, easing digestion. Generally a person chews on average 15 times per mouthful and proposes to expand this number. Thus it would be recommended that additional chewing each mouthful 10 times in addition to foster a better assimilation of nutrients. Studies show that people who eat less chew food well.