Against viruses. What foods can help boost your immune system?
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| Immunity system |
We hammer in refrigerators to avoid diseases.
It is always necessary to take care of the state of health. Especially now, when the coronavirus is spreading quickly enough around the world. Instead of meaningless panic, it is much better to start strengthening your own immunity. You can do this by including healthy foods in your diet. We tell you what nutritional rules will benefit our immune system.
Eat Vitamin C Products
Immunity system
It strengthens the immune system and protects it from viruses and bacteria. They say that only segments of lemon per day are enough to get the optimal portion of the vitamin. But the orange in addition helps to cope with depression, has a positive effect on digestion, promotes wound healing, and has anti-inflammatory and antimicrobial effects.
Include colored vegetables in your diet
We are talking about red, orange, yellow, purple vegetables and greens. They contain beta-carotene, a substance called the precursor of vitamin A. It, in turn, stimulates the production of cells that fight microbes.
Nutritionist and nutritionist Anna Berseneva also noted that colored vegetables are rich in essential oils.
Anna: Brightly colored vegetables contain many concentrated essential oils that strengthen our immunity, charge every cell in the body, and make them more resilient.
Consume more complete protein.
They are the building block for immunoglobulins - antibodies that act as protective cells. To replenish your protein balance, include meat, fish, dairy, legumes, and eggs in your diet.
Do not forget about garlic, onions, and horseradish
Immunity system
No, the point is not that after them there remains an unpleasant smell and others simply will not come close to you. And the fact is that garlic, onions, horseradish, beets, celery, and carrots are rich in volatile products - active substances that kill bacteria or inhibit their growth - and plant fiber.
Diversify your menu with products containing zinc
Nutritionists confidently note the effect of zinc on the immune system. This trace element is found in seafood and nuts. In addition to it, there are other useful substances in grains.
Anna: Nuts contain a large number of valuable oils, omega-3, 6, and 9 fatty acids. They are necessary for the healthy functioning of the brain. After all, everything depends on his activities! Accordingly, strengthening the brain and nervous system (we must understand that it cannot do without psychosomatics), we also strengthen health, immunity, and vitality.
True, nuts should be treated with caution and not eat more handfuls per day. Otherwise, you risk harming the figure, because grains are very high in calories.
Maintain Vitamin E
It is not for nothing that they are considered powerful antioxidants. That is substances that act as a natural shield for humans. Of course, in our body, there are “built-in” antioxidants, but sometimes they are not enough. Especially in the cold season. Therefore, vitamin E is an excellent helper in the fall and winter. It can be found in nuts, avocados, vegetable oils, egg yolks, and whole-grain bread.
Avoid junk food and do not overeat
This advice can be called truly universal. Nutritionists believe that fatty, heavy foods with high-calorie content can damage the immune system. That is, refined, smoked, pickled, high in sugar and salt products.
Overeating, on the other hand, weakens the immune system because it takes too much energy to digest large amounts of food. But this resource may at any time be needed by the body to protect against viruses.
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