Our immunity is influenced by many different factors. One of them, very important, is the diet. Let's make sure that it does not lack vitamins and trace elements, such as selenium, iron and zinc.
The weather is going crazy and your immune system is undergoing a hard test. You can mobilize the body's defenses with the rightdietrich in micronutrients such as selenium,zinc , iron and vitamins.
Selen
Protects cell membranes against the harmful effects of free radicals. It improves the functioning of the immune system and soothes inflammations. Where to look In Brazil nuts, sunflower seeds, pumpkin, wheat germ, wholemeal bread, fish, offal, onions. The selenium content in vegetables depends on the place of cultivation, in meat - on the value of the feed. You will find the daily dose (55 mcg women, 70 mcg men) in a serving of seafood or a few Brazil nuts.
Zinc
It protects us against colds, flu, conjunctivitis, mycosis and other infections. It helps soothe a runny nose, cough, hoarseness, as well as ailments associated with autoimmune diseases, such as RA. Where to look In buckwheat, liver, wholemeal bread, beef tenderloin, eggs, pumpkin and sunflower seeds, garlic, beans, cabbage, oysters. The daily dose (13-16 mg) is e.g. a slice of cheese. Zinc is difficult to absorb, so it's worth eating liver for lunch and a seafood salad for dinner.
Iron
People who lack it are weakened, look unhe althy, often get sick. Because the amount of iron we have depends on ourresistance . Where to look? In liver, meat, beans, peas, soybeans, eggs, cereals, as well as broccoli, spinach, and prawns. Iron in vegetables is less assimilated, but they have fewer calories, so you can eat them freely, and provide a lot of this element. The daily amount of iron (16-19 mg for women, 15 mg for men) can be found e.g. in a serving of pork liver.
Vitamin A
Maintains the mucosa of the respiratory tract in good condition, preventing the penetration of germs. By increasing the number of cells in the immune system, it helps fight off viruses and, in case of disease, defeat infection. You will find vitamin A in the liver, eggs, fish, butter and milk. Beta-carotene (provitamin A) - in carrots, peppers, pumpkins, apricots,mango, as well as vegetables with dark green leaves (spinach, sorrel, chives). Eat carrots, peppers or a serving of spinach every day.
Vitamin C
Neutralizes free radicals before they can damage cells. It activates white blood cells and chemical transmitters to fight disease. It seals the walls of blood vessels, making it easier to fight a runny nose. In citrus fruit, rosehip, cranberry, chokeberry, kiwi, broccoli, parsley, turnip, chives, green-leafed vegetables. You will find the daily dose (70 mg) e.g. in an orange or 2 mandarins.
Vitamin B
We need all B vitamins because they help to create the proteins, hormones, and enzymes needed to strengthen our defenses. For example, B6 controls the work of the entire system, folic acid supports the first line of defense - the skin, lungs, intestines, B12 is needed for the production of white blood cells. Where to look? In meat, liver, fish, dairy products, whole grains, groats, legumes, nuts, vegetables. A he althy, varied diet meets the body's need for these vitamins.
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