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Low temperatures promote infections to which the body is now particularly susceptible. Thanks to a proper diet, you can protect yourself against diseases. Warming dishes have a double task: to provide you with energy and strengthen your immunity.
The ingredients contained in food products strengthen theimmune systemto effectively defend the body against the attack of pathogenic viruses and bacteria. The most important meal of the day is breakfast, it should not be underestimated, especially in winter. The morning meal provides the energy needed to start the day actively. The winter menu should includevitaminsA, B6 and C, which are responsible for protection againstinfections .
Vitamin A will strengthen immunity
Vitamin A is a fat-soluble substance. It is found in animal products in the form of the so-called retinol. The best natural sources of retinol are fish fat (fish oil), liver, milk fat found in butter, cream and whole milk, and egg yolks. Vitamin A can also be produced in the body from beta-carotene, which is its provitamin. Yellow, orange and green fruits and vegetables are excellent sources of beta-carotene. It is worth reaching for frozen vegetables on a daily basis. They are generally available and easy to prepare. Vegetables are frozen right after harvest, in the period when their nutritional value is the highest. The freezing process causes only a slight loss of vitamins. We recommend green peas, carrots, green beans, spinach or ready-made mixes of vegetables. It is best to steam the frozen food. This method of heat treatment allows you to minimize the loss of vitamins in vegetables and extract a wonderful aroma from them.
Vitamin B6 for immunity
Vitamin B6 is present in both plant and animal products: eggs, milk, meat, nuts, cereal bran, sprouts and legumes. An additional portion of vitamin B6 is produced in the intestines by the beneficial microorganisms present there.
It might seem that it is easy to meet the body's need for this vitamin. However, preservatives, thermal processes, and freezing result in a loss of vitamin B6. So, a person who eats large amounts of foods such as white bread, pasta, sugar and sweets, ready mealsfrozen and chilled, they may not get enough of this vitamin. To provide your body with the right amount of vitamin B6, try to add bran and wheat germ to yoghurts and flour products. It's best to start your own sprout farm at home. All you need is a jar, strainer and seeds. After a few days, a tasty and he althy snack will be ready to eat. If you don't have time to experiment, just get sprouts from the supermarket. Always check the use by date! Add them to salads, sandwiches or eat them as a standalone snack.
Vitamin C strengthens immunity
Vitamin C is an important element of the dietary alphabet that strengthens immunity. Symptoms of its deficiency are most evident in the winter and early spring. Vitamin C is practically absent in animal products. Certain amounts are present in milk and offal. It is most abundant in citrus, rosehips, strawberries and currants. From vegetables, tomatoes, peppers and cabbage abound in vitamin C. Unfortunately, in winter, the availability of some fruit and vegetables that are its source is significantly or completely limited. Then it is worth reaching for potatoes or sauerkraut, as it is a treasury of vitamin C. The pickling process is a natural process carried out by lactic acid fermentation bacteria, during which acid is produced. Lactic fermentation, as this is the professional name of the process of pickling cabbage, creates an acidic environment in the product, which additionally protects against the loss of this extremely unstable vitamin. Sauerkraut has been popular in Polish cuisine for centuries. It is the basis of salads, an ingredient of stuffing for dumplings, croquettes and noodles. It is also the most important element of traditional stew. Cabbage juice is an extremely valuable ingredient. It is in it that there are large amounts of vitamins. A glass of such juice is a portion of he alth!Important
It's worth having on hand
» Garlic contains vitamins, selenium and allicin, which is a sulfur compound with antibacterial properties. It is worth using it for seasoning meat dishes and salad dressings. Use it to make flavored oil: place the chopped cloves of garlic in a carafe and pour over the oil. Leave it in a cool, dark place for a few days. Use the prepared oil as an addition to bread and vegetables.
»Ginger contains essential oil as well as gingerol and shogaol, which give it a pungent taste and are anti-inflammatory. In states of weakness, an infusion made of grated fresh root works perfectly well. Rooted root covered with boiling water and covered for 10minutes. The ready stock can be seasoned with lemon juice and honey.
»Honey contains vitamins, minerals, organic acids, amino acids and enzymes. It has antibacterial and anti-inflammatory properties. It increases immunity and protects the respiratory tract against the development of infections. Tea infusions should be cooled down to approx. 40 ° C before adding honey. Higher temperatures result in the loss of some of the he alth benefits of honey.
Zinc and selenium improve immunity
Zinc and selenium are micronutrients, i.e. those dietary components for which the daily requirement is less than 100 mg. Although they are needed in the body in small amounts, their deficiencies ( although rare) can manifest themselves in many ailments, including a decrease in immunity. So where to look for these valuable minerals? Good sources of zinc and selenium are wheat germ, oysters, clams, dairy products, liver and fish. It is also worth remembering about legumes, whole grains and seeds, which are rich in these ingredients. The daily requirement of zinc for an adult is 14 mg. For example, a portion of meat with buckwheat and boiled green beans provides the right dose of this ingredient. We need much less selenium than zinc. Even a small (about 100 g) portion of fish or offal fully covers our needs.