Let's remind ourselves which products must be present in the diet for maximum effective protection against viruses and bacteria.
Now more than ever, the problem of protecting the body from infections is acute. The situation is also exacerbated by spring vitamin deficiency, to which most of the population is exposed. Of course, the best way to protect against infectious diseases is to observe all the rules of hygiene, but you can also improve your immunity with the help of a simple but proper diet , which will be rich in vitamins and trace elements. Let's remind ourselves which products must be present in the diet for maximum effective protection against viruses and bacteria.
It is not possible to say unequivocally which substances are needed in large quantities to strengthen immunity . It is recommended to follow a complete and balanced diet , which will provide a diet rich in proteins, fats 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 against pathogenic microorganisms and restore cells. You should pay special attention to products rich in protein - meat, fish, poultry, dairy products (milk, yogurt, cheese) and eggs. Plant sources of proteins are lean products - all types of legumes, hummus, soy, nuts, buckwheat and quinoa.
The benefit of fats is that they contain essential substances that our body cannot produce on its own - fatty acids. Omega-3 has an anti-inflammatory effect, and omega-6 strengthens the body's defenses and removes harmful toxins. Fatty marine fish, as well as fish oil, are rich in omega acids. There are many of them in seafood and natural oils and fats (olive oil, butter).
As for fiber, it is absolutely necessary for the body to normalize the work of the intestine and support its own bacteria that protect us from unwanted guests. Surprisingly, this organ is considered the most important for immunity . Imagine - according to the latest data, 70% of immune cells are concentrated in the intestine. Our native beneficial microflora lives in a healthy intestine, which every day performs a huge invisible job of removing waste and toxins, synthesizes vitaminsand other substances, so its well-being is the key to reducing the risk of catching an infection. Fiber is easy to find: it is found in oatmeal and bran, fruits (oranges, pears and apricots), almonds, mushrooms and cabbage. In addition, there are special nutritional supplements that can be used in a variety of dishes, from salads to smoothies. Of course, spring does not delight us with fresh vegetables, but if possible, add green vegetables and salads to your usual diet . Fermented foods - sauerkraut, kimchi cabbage - are extremely useful for strengthening immunity . Substances formed in the fermentation process perfectly cope with the function of maintaining normal intestinal microflora.
To keep immunity completely under control, of course, you should take care of vitamins . First of all, introduce regular consumption of vitamin C into the diet , the action of which is aimed at fighting colds and infections. In excess, it can be found in citrus fruits and kiwi, and warming decoctions of sea buckthorn and rose hips are a tasty and healthy drink during the demanding spring weather.
Vitamin D, which is aimed at resisting colds, also deserves special attention . If there is no access to direct sunlight, you should look 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 greens.