Proper nutrition is the basis of health
Now more than ever, the problem of protecting the body from infections is acute. The situation is also aggravated by spring beriberi, which affects the majority of the population. Of course, the best way to protect yourself from infectious diseases is to follow all the rules of hygiene, but you can also increase immunity with the help of a simple but proper diet, which will be rich in vitamins and minerals. Together with experts, we have compiled a list of foods that must be present in your diet if you want to protect yourself as effectively as possible from aggressive viruses and bacteria.
It is impossible to say unequivocally which substances are needed in greater quantities to strengthen immunity. We recommend eating an equal and balanced diet that provides a diet rich in protein, fat and fiber.
Protein is a storehouse of amino acids from which immunoglobulins are synthesized. Without proteins, our body will not have enough building material for the formation of antibodies, which, in turn, fight pathogenic microorganisms and restore cells. It is worth paying special attention to foods rich in protein – meat, fish, poultry, dairy products (milk, yogurt, cottage cheese, cheese) and eggs. Plant-based sources of protein are lean foods – all types of legumes, hummus, soy, nuts, buckwheat, and quinoa.
The usefulness of fats lies in the fact that they contain essential substances that our body is not able to produce on its own – fatty acids. Omega-3s are anti-inflammatory, while Omega-6s strengthen the body’s defenses and eliminate harmful toxins. Omega-acids are rich in oily sea fish, as well as fish oil. There are many of them in seafood and natural oils (olive and butter).
When it comes to fiber, it is essential for the body to normalize bowel function and support our own bacteria that protect us from unwanted guests. Surprisingly, it is this organ that is considered the most important for immunity. Imagine – according to the latest data, 70% of immune cells are concentrated in the intestines! Our native beneficial microflora lives in a healthy intestine, which does a huge invisible work every day to remove harmful toxins and toxins, synthesize vitamins and other substances, so its well-being is the key to reducing the risk of catching an infection. Fiber is easy to find: it’s found in oats and bran, fruits (oranges, pears, and apricots), almonds, mushrooms, and cabbage. Among other things, there are special nutritional supplements that can be used in a variety of dishes, from salads to smoothies. Of course, spring does not spoil us with fresh vegetables, but if possible, add green vegetables and salads to your usual diet. Fermented foods such as sauerkraut and kimchi are also extremely useful for strengthening the immune system. Substances formed during fermentation do an excellent job of maintaining normal intestinal microflora.
But in order to keep the immune system completely under control, of course, it is worth taking care of vitamins. First of all, introduce into your diet a regular intake of vitamin C, which works to fight colds and infections. It can be found in abundance in citrus fruits and kiwis, and warming decoctions of sea buckthorn and rose hips are a tasty and healthy drink during the moody spring weather.
Vitamin D also deserves special attention, which is aimed at resisting colds. Alas, in our region the sun’s rays do not please us with their abundance, so it is worth looking for a charge of strength and energy in linseed and pumpkin oils, fish (mackerel, salmon, sardine) and milk. Vitamin B is also needed to maintain immunity during viral attacks. It can be found in black bread, brown rice and fresh herbs.
The latter group of vitamins A and E has powerful antioxidant properties, protecting the body from unwanted bacteria. Therefore, add liver, beans, red vegetables (carrots, tomatoes, peppers) and orange fruits to the diet.