To avoid the viral infections it's not enough to take care of your outfit, you have to build a strong immune system and the diet can play an important role in this.
There are many foods rich in vitamins and nutrients. It remains to learn about them and incorporate them into our daily diet in order to shield our immune system and our body from disease.
Temperatures drop, our immune system either from fatigue, or from stress and poor nutrition is overloaded and does not function properly.
However, in order to have a calm winter without viruses, we should not only be content with frequent hand washing and avoiding closed spaces, but also pay special attention to our diet. Our immune system is, after all, our shield against disease.
A complete and balanced diet is the basis for good health and a strong immune system.
Pomegranate
Rich in polyphenols, flavonoids and tannins with antioxidant action, provides us with folic acid, potassium and vitamins E and B6. Its nutrients act against the action of free radicals in the body and its high potassium content makes it important for a healthy body that is always in need of the usually deficient potassium.
Beetroot
Rich in vitamin C, contains many antioxidants that enhance immune function, helping to fight free radicals. One way to enjoy them and take advantage of their beneficial properties is to make beetroot juice, which is very nutritious, detoxifying and contains vitamin A, a blood purifying ingredient. The green leaves from beetroot are rich sources of vitamin C, beta-carotene, calcium and iron.
Carrot
It is a «bank» of beta-carotene, which is converted by our body into vitamin A. According to experts, vitamin A is an essential element for the effective functioning of our immune system and specifically in winter it protects us from viruses and respiratory problems.
Broccoli
It is one of the most nutritious vegetables you should put on your daily table. Rich in vitamins A, C and E, which makes it an ideal plant-based «production laboratory» for antioxidants. It helps to detoxify the body, neutralizing the unnecessary elements that have entered it. The phenolic compounds in broccoli stop the damage caused by free radicals and reduce inflammation. They are compounds particularly effective in fighting bacteria, viruses and fungal infections. The key to maintaining its strength is to cook it as little as possible.
Salmon
Lack of sunshine in winter can cause low levels of vitamin D. It is therefore a good idea to make sure you get it from foods rich in it, such as salmon. Remember that 120 grams of salmon per day, equivalent to 10-15 minutes of sunbathing in winter.
Mushrooms
Research has shown that help in the excellent functioning of white blood cells, which are essential for fighting infections. They are rich in B vitamins and are composed of selenium and copper, two valuable antioxidant trace elements that stimulate the body, strengthen the immune system and help to maintain good skin and nervous system health.
Citrus fruits
Vitamin C, which is found in citrus fruits, is a powerful antioxidant known to fight infection and maintain good health. Strengthens the defence of the human immune system increasing the production of white blood cells and antibodies, the elements necessary for the immune response.
It is found in abundance in citrus fruits such as orange, mandarin, citrus, lemon and grapefruit. Vitamin C helps strengthen the body and shields the immune system and because the body does not produce or store it, the body needs a daily intake of vitamin C.
Tea
It has strong anti-inflammatory action that strengthens the immune system and treats viruses and colds. Rich in polyphenols, green tea protects the body against microorganisms that attempt to invade the body.
Inhibits the growth of cancer cells and thanks to polyphenols it strengthens the body against oxidative damage caused by free radicals and harmful ingredients that cause premature aging.
Tea has natural benefits, helping people to relax and relieve pressure. Green tea, which contains high amounts of catechins, can neutralise the virus and its symptoms even before the common cold occurs.
Yoghurt
Those containing live bacterial cultures have been shown to boost the immune response of older people. Yoghurt contains all those probiotics or good bacteria found in the gastrointestinal tract.
It is a good source of selenium metal, an antioxidant that mobilizes cells against cancer. Choose yogurt that has «live and active cultures», such as Greek yogurt, as these cultures can boost the immune system to help fight disease.
Garlic
From the earliest civilizations the value of garlic in fighting infections was recognized. It helps strengthen the immune system against fungi and bacteria. It is renowned for its abilities to strengthen the body's defenses.
Garlic is a natural antioxidant, which reduces free radicals in the bloodstream and protects the body from tumor growth. Even the stench, which makes many people stay away from it, has its purpose.
Allicin, as the sulphur compound of garlic is known, has antibacterial, antifungal and antiviral activity. Garlic can also help to lower blood pressure and slow down the hardening of the arteries.
Remember that your diet is one of the main factors that can be a powerful ally in protecting your health. With the right changes in your diet you can boost the function of the immune system, i.e. the body's defenses. And a strong immune system is what will shield your body.
