To have an iron health all year long and not catch any cold or flu, you have to follow the wise advice of the grandmother and “eat to be strong”. The diet is the main instrument that we have to strengthen “the defenses”, that is to say, the immune system. There are certain foods that, due to their composition, are capable of stimulating the immune system. Fill your pantry with them and you can avoid the cold and flu naturally.
VITAMIN C, ESSENTIAL TO BE HEALTHY
Vitamin-C increases the number and activity of cells that kill viruses. It also increases interferon, a substance produced by the body itself that eliminates viruses. In addition, it keeps the tissues in good condition, which act as natural barriers against infections.
Vitamin C Every Day
It is recommended to take between 60 and 100 mg daily. So every day it suits you to eat fresh fruit, which also provides bioflavonoids, which reinforce the effect of vitamin C.
Orange juice . Take a glass of breakfast with the juice of two oranges and a lemon. It’s a cold vaccine!
Fruits and vegetables rich in vitamin C . Include kiwi, tangerine, fennel bulb, strawberry, mango and watercress in your diet.
INULIN – THE FIBER THAT TAKES CARE OF YOUR GOOD BACTERIA
It is a type of fiber that reinforces the communities of beneficial bacteria in the intestine. Many of these bacteria are essential for the functioning of the immune system.
Where to find inulin: In the garlic, onions, asparagus, yam, artichoke and leek.
First symptoms of a cold? When you see that viruses are raging around you, start taking two raw cloves of garlic a day and half an onion in your lunch or dinner salad. Alinin, which in the body becomes allicin, is the sulfur compound that explains the antiviral effects of garlic (and also anticancer agents). To avoid bad breath, you can chew parsley after taking these foods.
Take FOODS RICH IN ANTHOCYANINS
The purple color often reveals that the food is rich in anthocyanins, molecules with antioxidant effects that delay aging and prevent all kinds of diseases. In addition, they benefit the circulatory system because they keep the walls of the blood vessels flexible and healthy (this, on the other hand, helps to prevent the harmful effects of cholesterol).
Foods Rich in Anthocyanin are blueberry and the blackberries, the beet, and the broccoli.
The grape is rich in a similar compound called resveratrol, which has very powerful anticancer effects.
Take VITAMIN A
Many infections begin when viruses and bacteria find a favorable soil in mucous membranes in poor condition. In addition to vitamin C, vitamin A is also essential to regenerate these tissues.
Vitamin A foods:
You find it in whole milk products, but also through foods rich in beta-carotene, which in the body is transformed into this vitamin, such as green, red, orange or yellow vegetables and fruits, such as apricots, the carrots, the pumpkin or the peach.
TAKE ZINC TO AVOID COLDS
Zinc is essential for immune cells to form and perform their work properly. However, it is a nutrient that often suffers from deficiency, especially if you have been following a very restrictive weight loss diet. It also tends to be lacking in pregnant women, children and adolescents.
Where to find Zinc :
Nuts are the most accessible and best source for your daily zinc needs. These also provide minerals such as calcium, iron, magnesium and vitamin E, which is an antioxidant, protects the cell membrane and reinforces the effect of vitamin C.
Include zinc in your meals. Add to the salads and snacks pumpkin, sesame and sunflower seeds. You can also take a few nuts and hazelnuts daily, which provide healthy omega 3 and monounsaturated fats.