What to eat to avoid getting sick this year. Every such season, with the changes of the weather, the viruses begin. But diet can be our ally. Exactly what we should eat to avoid them and of course to strengthen them.
How important is the role of diet in shielding our body’s defense mechanisms against viruses and colds?
Nutrition is a very important factor both in terms of prevention and treatment. Numerous scientific studies show that people who are deficient in certain nutrients are more likely to get infections. This is due to the fact that these components play a very important role in shielding and strengthening our defense mechanisms.
What are the most important nutrients for boosting our immune system and where do we find them?
Perhaps the most important and famous is vitamin C. It is the ultimate defense vitamin. Participates in a variety of metabolic processes related to the control and activation of our immune system. The main sources of vitamin C are fruits and vegetables, mainly kiwi, broccoli, strawberries, orange, mandarin, gooseberries, grapes, spinach, lemon. Vitamin E is also a powerful antioxidant, which protects our body from the action of free radicals, is associated with the production of substances such as interleukin that strengthen the defense and protect the body. It is found mainly in vegetable oils, such as olive oil and other seed oils, in vegetable margarine, in nuts such as almonds, hazelnuts, walnuts.
See also, Foods that shield the immune system
A not so well known ingredient is zinc. It is a very important ingredient for the proper functioning of our immune system. Zinc deficiencies are found mainly in athletes and children and can significantly reduce the body’s defenses. Good sources of zinc are seafood and fish, liver, meat and poultry, egg. Even selenium, unknown to many, is a key component of one of our most powerful defense mechanisms, glutathione peroxidase. You will find selenium in seafood, in nuts such as Brazilian nuts, in whole grains. And finally the antioxidants. Antioxidants bind free radicals that enter our body or are produced in large quantities and weaken the immune system, thus making our cells much more vulnerable to infections and viruses. Ingredients such as polyphenols, proanthocyanidins, etc. are considered necessary today for our optimal operation and defense.
We will find them in fruits and vegetables, in olive oil, in red wine, in drinks, and natural infusions such as tea, chamomile, in nuts.
How would you summarize the most basic characteristics of an “ideal” diet to shield our body’s defenses?
- Increase the consumption of fruits and vegetables. At least 2-3 fruits and 1 large salad per day are necessary.
- Eat fatty fish (such as salmon, mackerel, cod) and seafood at least twice a week.
- Increase the consumption of cereals and whole grains.
- Increase the consumption of nuts such as almonds, walnuts, Brazilian nuts
- You prefer vegetable oils for eating and cooking, such as olive oil
- Drink plenty of fluids in the form of water, fruit and vegetable juices, natural infusions.
- Avoid deprivation diets.
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