Simple ways to strengthen the immune system. The cold gradually goes away, but the warm weather comes to us not only with the sun, but also with various diseases, in particular, flu and colds. Now the human body is more vulnerable than ever, so it is very important to take care of it with proper nutrition. This way you will kill two birds with one stone-improve the immune system and cleanse the body of toxins.
Proper nutrition is important for the immune system. Nutrition should be as rational as possible in terms of quantity and quality. A diet high in empty calories not only leads to weight gain, but also makes the body more susceptible to infections. To boost the immune system, it is recommended to eat foods that are rich in vitamins and antioxidants. Foods can be useful for strengthening the immune system, as well as preventing colds and flu. Especially useful are green, orange and red fruits and vegetables that contain vitamins A and C: spinach, all types of cabbage, green onions, legumes, citrus fruits, carrots, pumpkin, sweet peppers, apples, sea buckthorn, rose hips, cranberries, cranberries, sea buckthorn, apples and persimmons. Eat more citrus fruits and apples (they contain vitamin C and iron).
Your menu should contain proteins of animal and vegetable origin. Animal proteins are found in meat, fish, eggs, and milk. Vegetable proteins — in peas, beans, buckwheat and oat groats. Also, do not forget about legumes. This food is high in protein, which helps the body to resist various colds. Beef liver and seafood( shrimp, mussels, squid) have a Beneficial effect on the immune system.
Vitamins A can be obtained from carrots, grapes, and greens. It is found in all red and orange fruits and vegetables. Vitamin C is found in citrus fruits, rose hips, cranberries, cranberries, cabbage, especially sauerkraut. Vitamin E is found in sunflower, olive, or corn oils. There are many b vitamins in legumes, cereals, eggs, any greens and nuts.
Of the microelements, zinc and selenium have a positive effect on the immune system. Zinc is found in fish, meat, liver, nuts, beans and peas. Here are some of the main food sources of zinc: oysters, baked beans, cashews, and cereals.(there is a lot of it in raw grain, brewer’s yeast) Selenium should be “extracted” from fish, seafood, and garlic. They are rich in grain bread, beef, veal, turkey. Minerals-iron, copper, magnesium, and zinc-are found in the liver, kidneys, heart, nuts, legumes, and chocolate.
Other immunostimulating foods include fresh garlic, onions, horseradish, black radish, and turnips. These vegetables contain essential oils and biologically active substances that inhibit the growth and development of bacteria. They have an antiviral effect on the body and help us not get sick, so be sure to include them in your diet in the autumn and winter, when the risk of catching a cold or flu is highest.
Foods containing probiotics are also useful for the immune system. They help the intestines work properly and help the body produce antibodies to viruses, thus protecting it from diseases. These include fermented milk products, sauerkraut, sourdough bread, and tofu cheese.
Carotenes, from which vitamin A is synthesized, and vitamin E are the best protection of thymus (thymus gland) cells. The higher their concentration, the more successfully this body is able to fight microorganisms. The spleen also produces protective bodies and should be protected from harmful substances by antioxidants such as vitamins A and E. Provitamin A is found in carrots, spinach, rose hips, and vegetable oils are rich in vitamin E.
Regular consumption of tomato juice increases the concentration of carotenes in all cells of the body. As for vitamin E, its deficiency in the body is easy to overcome if you take a tablespoon of vegetable oil daily-in pure form or salads.
Blueberries contain a flavonoid called anthocyanin, which has antioxidant properties that can help strengthen a person’s immune system. Researchers found that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection or a cold.
Turmeric is a yellow spice that many people use in cooking. This is also present in some alternative medications. Consumption of turmeric can improve a person’s immune response. Curcumin has an antioxidant and anti-inflammatory effect.
Salmon, tuna, sardines, and other fatty fish are rich sources of omega-3 fatty acids. long-term consumption of omega-3 fatty acids may reduce the risk of developing rheumatoid arthritis (RA).
Sweet potatoes are rich in beta-carotene, an antioxidant that gives the potato skin an orange color.
Spinach can strengthen the immune system, as it contains many essential nutrients and antioxidants, including: flavonoids, carotenoids, vitamin C, and vitamin E.
Research also shows that flavonoids can help prevent colds in healthy people. Green tea contains a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee. By the way, green tea can not only be an excellent substitute for coffee, but also a real medicine! After all, green tea contains substances that strengthen the immune system, actively resists bacteria and viruses that cause flu and colds. Healthy people need 1–2 cups of tea a day. In case of illness, increase the dose and drink 3–4 cups daily. No less useful is tea made from rose hips. Drinking can also strengthen the immune system.
As with blueberries, green tea contains flavonoids that can reduce the risk of a cold. Kefir is a fermented beverage containing live cultures of bacteria that are beneficial to health. Initial research shows that drinking kefir can strengthen the immune system.
Seeds can be a delicious addition to salads or Breakfast bowls. They are a rich source of vitamin E, an antioxidant. Like vitamin C, Vitamin E is a powerful antioxidant. Maintaining sufficient levels of vitamin E is crucial for maintaining a healthy immune system, especially among the elderly. To get enough of vitamin E, pay attention to these products: wheat germ oil, almonds, sunflower seeds, hazelnuts, peanut oil.
Almonds are an excellent source of vitamin E. they also contain manganese, magnesium, and fiber. A small handful or quarter Cup of almonds is a healthy snack that can help the immune system.
Oranges and kiwis are an excellent source of vitamin C.
To increase immunity, in addition to nutrition. Sufficient, deep sleep, ability to manage stress, and moderate exercise every day to maintain muscle mass, which naturally decreases with age. Muscle contains glutamine, the main fuel for white blood cells. In addition, it is good to arrange detoxification courses for yourself. It is best to do it twice a year, in spring and autumn.
