What To Eat For Strong Immunity?

Part of the preventive care against influenza and other infections characteristic of the cold half of the year basically includes maintaining optimal body strength and providing the necessary nutrients for the proper functioning of the immune system. Specialists consider several groups of nutrients that are especially valuable for this purpose:

1. Protein

Proteins are the main building block of the body, but also a raw material that ensures the formation of immune cells, antibodies. Without them, the immune system loses the mechanisms by which it acts on foreign bodies. 
For this purpose it is not necessary to consume huge amounts of protein, but it is necessary to take different types of proteins contained in meat, eggs, milk, dairy products, fish. High-quality protein can also be provided through a combination of vegetables, whole grains, snacks, legumes and soy products. 

2. Vitamin A

This vitamin gives strength to one of the most important organs in our body, also playing a role in its immune defense - the skin. The vitamin or its precursors are found in bright orange, red and green vegetables. Such are carrots, red peppers, apricots, spinach, kale, sweet potatoes. Egg yolk is also rich in vitamin A. 
Currently, the store network also offers additional products, cereals and milk, most often enriched with it.

3. Vitamin C.

Vitamin C plays an essential role in the body's immune defenses. It stimulates the formation of antibodies that capture dangerous toxins in the body before they become dangerous to him. Our body does not accumulate reserves of the vitamin. It quickly loses its properties when exposed to the external environment and therefore has to provide it daily from fresh sources. These are fruits and vegetables and especially oranges, grapefruits, tangerines, strawberries, papaya, red peppers and tomatoes.

4. Vitamin E.

Vitamin E is one of the strongest antioxidants. Together with vitamin C, it keeps cells healthy and protects against free radicals and other particles unfavorable for our body.
It is found in whole grain products, some of which may be further enriched with it; nuts, seeds and vegetable oils.

5. Zinc

Zinc is essential for wound healing. It is an element that is specifically used by the immune system to dispose of foreign bodies. Its sources are lean meat, chicken, seafood, milk, whole grains, legumes, seeds and nuts. 
However, zinc should not be overdone, which is why the option with food supplements is not always the best. Higher doses of the mineral have the opposite effect - they weaken the body's ability to defend itself against viral and other infections.

6. Probiotics

We owe our immunity to a large extent to the action of the intestinal microflora, so maintaining it is crucial for health. We take probiotics mostly from dairy products such as yogurt. However, this is not their only source, pickles are also a tasty option for their provision.

In order for probiotics to work, they need a specific food - it is no coincidence that complex food supplements can be found, which also contain prebiotics. 

Experts recommend that the body be provided with enough fiber, which can re-enter it through the consumption of vegetables, fruits, whole grains, legumes and nuts.