Do you get colds often? Instead of taking immune-boosting pills, try changing your daily menu. Enrich your diet with products with vitamin C and zinc, and you will not be afraid of even the coldest, windy and rainy weather. We suggest what to eat to strengthen immunity - see the weekly menu in the diet against colds.

The changes in the weather at the turn of winter and spring are particularly dangerous and can put the strongest to bed. The flu vaccine will not protect us from a runny nose and sore throat, and swallowing vitamin preparations or tablets forcoldstrains the liver. That is why it is worth helping your body and naturally strengthening itsimmunity : get enough sleep, go for long walks and, above all, eat properly.

At this time of the year, our menu should be rich in vitamin C and zinc. Vitamin C (i.e. ascorbic acid) stimulates the immune system to work, creating a barrier against viral diseases. It also protects the body's cells against free radicals and strengthens the walls of blood vessels. This is especially important at this time of year, when the delicate capillaries in the skin are particularly prone to cracking due to sudden changes in temperature.

However, vitamin C needs zinc to be effective. This bio-element watches over the proper transformations of ascorbic acid in the body and regulates the functioning of the immune system. It also helps fight colds and sore throats, and also speeds up recovery during recovery.

The best sources of vitamin C are of course fruit and vegetables, especially parsley, pepper, kiwi and citrus. Remember, however, that this vitamin is very unstable, so it is best to eat raw or briefly steamed products containing it, or in a small amount of water. There is a lot of zinc in nuts and fish. Let's make sure not to run out of them in the diet.

Important

Ourweekly immune-boosting menutreat as inspiration. It provides 10 mg of zinc every day (a man needs a little more: from 15 to 30 mg) and from 200 to 400 mg of vitamin C (a daily dose for a he althy person should not exceed 500 mg). The following diet also allows you to take care of your figure,because its daily caloric value is only 1200-1300 kcal.

Diet against colds: 1 day

  • First breakfast: a glass of 2% milk with 3 tablespoons of muesli, with nuts and raisins, banana
  • Second breakfast: half a graham cup with a tablespoon of cottage cheese mixed with half a teaspoon of savory, medium red pepper 2 mandarins, 2 Brazil nuts
  • Lunch: 3/4 cup of cooked buckwheat; 120 g of cod fillet stewed with onion and oregano, salad of a glass of sauerkraut and grated carrot, a glass of apple juice
  • Dinner: large boiled potato salad and half a cup of beans with a teaspoon of mustard sauce, 3 tablespoons of yogurt and a teaspoon of basil, a glass of fruit tea

Diet against colds: 2nd day

  • First breakfast: porridge from 2 tablespoons of oatmeal, 3 dried apricots and a glass of 2% milk, an apple
  • Lunch: drink from a glass of plain yogurt, a glass of multi-vegetable juice and basil; half a graham
  • Lunch: 2 medium potatoes; salmon steak baked in foil with lemon and savory, salad of large red pepper, half an onion and half a cup of green peas
  • Dinner: salad with 4 leaves of lettuce, a large tomato, half of feta cheese, 6 olives and a teaspoon of sage, topped with vinaigrette, a glass of herbal tea

Diet against colds: 3rd day

  • First breakfast: 5 tablespoons of corn flakes, a tablespoon of grated almonds and a tablespoon of raisins mixed with a glass of 2% milk, half a grapefruit
  • Second breakfast: half a graham cup with a tablespoon of sandwich cottage cheese sprinkled with thyme, a large pear; spoon of hazelnuts
  • Lunch: 3/4 cup of cooked barley; 120 g pollock fillet stewed in a sauce prepared with 1/3 cup of milk, a teaspoon of potato flour and a teaspoon of oregano; a small boiled broccoli rose, a glass of orange juice
  • Dinner: a glass of white cabbage, half an orange, a tablespoon of sunflower seeds and 3 marinated plums with a sauce of a tablespoon of mayonnaise and 3 tablespoons of yogurt, a glass of herbal tea

Diet against colds: 4th day

  • First breakfast: porridge from 2 tablespoons of oatmeal, 2 figs and a glass of 2% milk, an apple
  • Second breakfast: half a graham with 2 slices of chicken ham, a leaf of lettuce and a teaspoon of tomato paste, a large tomato, 2 tablespoons of pistachios
  • Lunch: 2 medium potatoes; 120 g hake fillet baked in foil with savory, salad with 2pickled cucumbers, half an onion, an apple, a glass of green beans, a glass of blackcurrant juice
  • Dinner: salad made from a glass of green peas, hard-boiled eggs and medium cucumber, topped with a tablespoon of mayonnaise sauce and 3 tablespoons of yogurt, a glass of herbal tea

Diet against colds: 5th day

  • First breakfast: a glass of 2% milk with 3 tablespoons of muesli with nuts and raisins, medium pear
  • Second breakfast: half a graham with a teaspoon of margarine and 2 slices of sirloin, medium red pepper; orange
  • Lunch: 3/4 cup cooked brown rice; salmon steak baked in foil with lemon and oregano; salad with 4 leaves of lettuce, a large tomato and half an onion, a glass of short-cooked cauliflower; a glass of kefir
  • Dinner: short-cooked vegetable salad: a few broccoli florets, half a cup of yellow green beans and carrots mixed with a tablespoon of parsley and 3 tablespoons of yogurt, a glass of fruit tea

Diet against colds: 6th day

  • First breakfast: 5 tablespoons of corn flakes and 4 prunes with a glass of 2% milk, kiwi
  • Second breakfast: half a grapefruit with a teaspoon of margarine and a slice of cheese, a large pear
  • Lunch: 2 medium potatoes; 120 g of cod fillet stewed with carrots, onions, small celery and 2 walnuts, seasoned with a spoon of tomato paste and oregano, salad of a glass of sauerkraut with caraway seeds; a glass of kefir
  • Dinner: medium pepper salad, a large tomato, half an onion, 2 tablespoons of cottage cheese and a teaspoon of basil, a glass of fruit tea

Diet against colds: day 7

  • First breakfast: porridge from 2 tablespoons of oatmeal, 3 dried apricots and a glass of 2% milk, half a grapefruit
  • Second breakfast: half a graham bowl with a teaspoon of margarine and a slice of turkey ham, medium cucumber; 2 tablespoons of hazelnuts; apple
  • Lunch: 3/4 cup of cooked pearl barley; 100 g of chicken livers stewed with onions; large carrot salad, half of celery, apple, a few walnuts poured with a teaspoon of olive oil, a glass of apple juice
  • Dinner: short-cooked vegetable salad: half a cup of yellow green beans, half a cup of green beans, carrots and half a cup of broccoli with a teaspoon of tarragon and lemon juice, a glass of fruit tea

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Diets