Eating fruits and vegetables supports our body’s immune system


A balanced diet can help prevent the disease.

November 24, 2020 – 3:00 p.m.

Maintaining a balanced diet is important because of health problems that can arise in the long run. However, consumers do not always have the necessary knowledge to create a proper diet. In the context of the pandemic and the development of other diseases, it is necessary to maintain an effective immune system to stay healthy.

A balanced diet should include vegetables and fruits. “These foods help prevent non-communicable diseases, such as heart disease and various cancers, and help strengthen the immune system so that we do not become infected or better deal with viral diseases such as COVID-19,” says nutritionist Stefania. Esparza.

Contribution of vegetables and fruits

  • Water-soluble vitamins of complex B, C and to a lesser extent fat-soluble vitamins A, D, E and K.
  • minerals
  • Dietary fiber (insoluble and soluble),
  • Water
  • Bioactive components such as phytosterols, flavonoids and other antioxidants.
  • Similarly, if the intention is to strengthen the immune system, there are certain specific fruits and vegetables that can contribute directly, the recommendation of the specialist Esparza is to focus on the following foods:


  • paprika
  • Garlic
  • Asparagus
  • Green leafy vegetables (spinach, chard)
  • Broccoli
  • ginger
  • Turmeric
  • mushrooms
  • Fruits

  • Citrus fruits (lemon, grapefruit, orange, tangerine)
  • papaya
  • kiwi
  • Apple
  • blueberries
  • tomato
  • Acai
  • “In general, fruits are consumed at breakfast or between meals as snacks. However, they can be consumed at any time of the day, but their consumption is recommended during the day to provide us with this energy for our daily activities,” adds nutritionist Esparza.

    Recommendations for dishes


  • creams and soups
  • Bases for typical main dishes (dried chicken, stews, etc.)
  • Salads (fresh, spring, Caesar type, etc.)
  • shakes
  • sauces
  • Fittings
  • Fruits

  • homemade jams
  • homemade compotes
  • homemade fruit ice cream
  • Jelly with pieces of fruit
  • Vegetable and fruit salads
  • shakes
  • banana pancakes
  • cakes
  • Buy
  • It is recommended to eat portions of vegetables in main dishes or as snacks between meals, as they are low in calories, low in sugar and nutrients. (I)