Improvement and maintenance of immunity these days is a major topic of discussion among many world medical staff responsible for that work. Nutritionists however, suggest that poor nutrition is the main cause for which we become susceptible to seasonal colds.
There is no way to be fully protected against seasonal cold or flu, but good nutrition can help you to avoid these unpleasant situations. Here are some tips for your nutrition to stay healthy and have good immunity.
Vitamin C
Vitamin C is in the first place. It can be found in many fruits and vegetables. Unlike animals who are able to produce this vitamin in their body, the human body cannot synthesize vitamin C, so it must be inserted with the food or by supplements. It has specific antiviral and antibacterial benefits that protect against diseases.Fruits richest in this vitamin are guava, papaya, strawberries, kiwi, orange and grapefruit.
Probiotics
Living substances present in yogurt, especially lactobacillus and bifidobacteria can be helpful for immunity. These two ingredients can help in the reproduction of white blood cells and their activity and improve immunity when he is under treatment with antibiotics.
As is evident from a recent Swedish study, people who at least once a day takes latobacillus reuteri (specific probiotic that stimulates white blood cells), took 33 % fewer sick days from work, unlike the people who did not take this probiotic. Foods rich in probiotics is yogurt, kefir, and selected cheeses and milk.
Mushrooms
Mushrooms are rich in antioxidants and selenium. It has been proven that selenium reduces the risk of developing severe influenza, while mushrooms are known for their antiviral, antibacterial and anti - tumor effects. White mushrooms in particular have a larger effect on the immune system from other fungi, such as for example the type shiitake.
Micro fiber
Legumes and cereals contain beta gluten, kind of fibrous strand with antimicrobial and antioxidant activities. These fibers increase the immunity of various fungal, bacterial and viral diseases. Beta gluten is also present in shiitake and maitake mushrooms. It improves immunity, similar to Echinacea and Astragalus root.
Vitamin E
Vitamin E is known for his ability as a natural killer along with B cells, cells that produce antibodies that destroy bacteria. This vitamin can be found in green leafy vegetables, sunflower seeds, various seeds, almonds and blueberries.
Carrots and sweet potatoes
Antioxidant beta carotene increases the number of T cells in our immune system. It is a powerful antioxidant that literally erases radicals that speed up the effects of the disease.
Zinc
Zinc is a mineral that increases the number of white blood cells. Keep in mind that you should always look to enter more foods richer in zinc, than to enter zinc supplements. Suffice would be 15 to 25 milligrams of zinc per day to support your immune system to fight disease. Beans, beef, shellfish and crustacean are rich in zinc.
Garlic
Garlic has antibacterial, anti fugal and antiviral activity and protective effect on the immune system. Increases the reproduction of white blood cells and increases protection against pests that try to compromise the immune system. Garlic is rich in these compounds likely due to the presence of particles with sulfur in it. Garlic is also an antioxidant that reduces building of radicals in the bloodstream.
Omega 3 fatty acids
These acids reduce the possibility of various inflammations, increase oxygen flow in the body and protect the lungs from colds and respiratory infections. Omega 3 fatty acids are found in tuna, salmon, sardines and herring. Act as enhancers of the immune system, thereby increasing the activity of phagocytes - white blood cells that destroy bacteria. With these acids are also rich hazelnuts and tofu.
Tea
The amino acid responsible for increasing immunity located in the tea is L- theanine. It is located in the green and black tea. Many already know that drinking green tea is helpful in fighting disease, but recent studies say that white tea helps because of its high ability to destroy organisms that can cause disease.
Not only do you need to increase your intake of certain ingredients as above to stay healthy throughout the period of illness and colds, but there are certain things that you should avoid as much as possible.
Sugar
Drinking or eating large amounts of processed sugar can reduce the activity of white blood cells. The effect of sugar starts immediately after its processing in the body and can be stepped up during the day. Excessive sugar intake can reduce the response of your immune system and reduce protection.
Alcohol
Excessive intake of alcohol harms the body 's immune system. The processing of alcohol in the body leads to a decrease in protective nutrients and leaves the body vulnerable to pests. Large doses of alcohol prevent white blood cells to multiply and reduce their activity as natural pest killers. The damage done to the immune system is proportional to the dose of alcohol ingested.
Processed food
Foods that contain synthetic colors, artificial sweeteners and other harmful ingredients weakens your immune system and can be a major factor in increasing the response of your body to colds and various viruses. To keep your immunity in the best condition, it is important to avoid fatty foods prepared in oil at high temperatures.
Weight gain
Excessive body weight for only 5 kilograms or more, can reduce immunity. It reduces the action of white blood cells, and reduces the speed of propagation of the same. As with the increase of the intake of fat and calories you weakens your immunity, it is best to adjust the diet of smaller doses throughout the day without having to overeat .
