The season of colds and flu is in the fall and winter. How to eat during this period to strengthen the body's immune system, avoid catching a cold and flu. What to eat in order not to get flu. How to eat so as not to get sick? What diet will best strengthen the body's immunity?
Cold & Flu Dietis a diet that naturallystrengthens your immune system . Thanks to her, an efficientimmune systemcan fend off an attack of germs when everyone else is sneezing and coughing. Thousands of immune cells (leukocytes, or white blood cells) circulate in the body. They are to prevent the penetration of microorganisms into the interior (non-specific immunity), and if it fails, quickly overcome them (specific immunity). Leukocytes have a very short life, so the body must replace them with new ones on a regular basis. For that to happen, the right conditions are needed. If you don't create them for him, he won't produce enough white blood cells and you'll get sick. Proper diet is important in building immunity. Choose products that support the body's immune system.
Diet for colds and flu is rich in carrots
Its orange color means that it contains a lot of beta-carotene, from which vitamin A is produced in the body (beta-carotene along with vitamins C and A is part of the triad of compounds with strong antioxidant properties). It maintains the mucosa of the respiratory tract in good condition, preventing the penetration of germs into the blood. It increases the number of immune cells, which helps to fend off the attack of flu and cold viruses. Carrots provide a lot of vitamin C, E, K, B group, a lot of calcium, potassium, iron, copper, phosphorus, even iodine, which are essential to strengthen your natural defenses. It's best to eat it raw.
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Author: Time S.A
Take advantage of the convenient online diets of the He alth Guide, also developed for people struggling with vitamin and micronutrient deficiencies. A carefully selected diet plan will respond to your individual nutritional needs. Thanks to them you will regain he alth and improve your well-being. These diets are developed in accordance with the latest recommendations and standards of research institutes.
Find out moreHoney strengthens immunity
Each of usshould prophylactically eat 1-2 tablespoons of honey a day. It provides organic acids, amino acids, valuable enzymes and microelements that mobilize the immune system (honeydew honey contains 4 times more iron than others). Honey contains B vitamins that are involved in the formation of proteins, hormones and enzymes needed to strengthen defense. It has antiviral and bactericidal properties, protects the respiratory tract against the development of infection, soothes dryness and scratchy throat. It warms up and regenerates the body. It is a medicine for exhausted people living in a hurry and under stress. Multiflower honeys are especially good for strengthening immunity, and linden and honeydew honeys for the respiratory tract. In autumn and winter, it is worth drinking a glass of water on an empty stomach with a spoonful of honey and 1/2 lemon juice (the water should be lukewarm).
Grapefruit and oranges versus cold and flu viruses
Citrus fruits contain a lot of vitamin C - it stimulates the production of interferon - a protein that helps to kill germs, preventing the development of the disease and supporting its treatment. Vitamin C seals the walls of blood vessels and increases the resistance of the mucous membranes, preventing viruses from entering the body. One grapefruit provides more vitamin C than the recommended daily dose and 1/3 of the recommended daily dose of provitamin A, or beta-carotene (similar to vitamin C, it has antioxidant and immune-boosting effects). Pink varieties are richer in vitamin C than yellow varieties. Grapefruits and oranges should be eaten with membranes separating the particles and with a white part, because the flavonoids contained therein enhance the effect of vitamin C. There is rutoside in lemon, which prolongs the action of vitamin C in the body. Have a glass of squeezed orange juice for breakfast or eat half a grapefruit.
Fish for colds and flu
Sea fish are especially beneficial: halibut, salmon, herring, tuna, mackerel, sardines. Their advantage is the high content of omega-3 acids, which provide the building blocks for the production of anti-inflammatory hormones -; eicosanoids that improve the functioning of the immune system. But you must eat all fish because of the fat they contain. It is the only animal fat that protects our he alth. We need about 1 g of omega-3 fatty acids a day. To meet this need, eat a portion of oily fish twice a week. People who do not eat fish should drink good-quality fish oil in the autumn and winter period.
Eat yogurt every day for flu and colds
Fermented milk products containing probiotics are especially valuable, as they activate the immune system and protect againstdiseases. They are effective as long as you eat them regularly. Plain yoghurts and kefirs are good for your he alth too. They are an excellent source of calcium, vitamins and microelements and have a positive effect on the natural bacterial flora, because they contain lactobacilli.
Parsley mandatory in a cold and flu diet
Provides an abundance of iron, which increases the number of antibodies and inhibits the reproduction of pathogenic microorganisms. Immunity depends on the amount of this element. A tablespoon of chopped leaves covers the daily requirement for vitamins A and C. It is worth eating parsley regularly, even a bunch a day (alone and as an addition to sandwiches, salads, soups, sauces). In order for it to fulfill its purpose, it must be eaten raw, because it loses its nutritional value under the influence of high temperatures. The most valuable is freshly picked - you can grow it on the windowsill by putting the parsley root in a pot with soil. Bought in a bundle, it will retain its freshness and nutrients when you freeze the washed and sliced leaves in a plastic box.
The flu and cold diet must contain eggs
They provide a model protein, the basic building blocks of every cell, including the immune system, they are rich in vitamins A, E, D and K, as well as B group vitamins and beta-carotene. They are rich in minerals: iron, magnesium, potassium and calcium. They contain a lot of zinc (increases the production of lymphocytes, inhibits the multiplication of viruses and shortens the duration of infection, has anti-inflammatory properties), as well as selenium (protects cell membranes against the harmful effects of free radicals, mobilizes white blood cells to work better and reduces inflammation). There are good omega-6 and omega-3 fats in the yolk, which the body cannot produce itself. According to the latest opinions of nutritionists, a he althy person can eat 4-5 eggs a week (including those used for various dishes).
Onions and garlic in the fight against flu and colds
They mobilize the immune system and have a bactericidal effect. Onions are high in vitamin C, B vitamins and essential oils. It is rich in sulfides that stop the development of infection and accelerate the fight against the disease. These compounds reduce the congestion of the mucous membranes, making it difficult for germs to penetrate the body. Allicin in garlic destroys many viruses that cause colds. Onions and garlic are best eaten raw as an addition to salads, salads, and pastes.
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