There are plenty of natural remedies to help you boost your immune system and stay healthy all winter long.
A balanced food intake is essential for the integrity and proper functioning of the body’s defense system.
Stress, various chronic diseases, poor nutrition, insomnia – are just some of the causes of loss immunity.
In winter, it is better to protect ourselves from the cold. The following list will introduce foods that will help you to increase immunity and guard against the flu.
Fruits are an inexhaustible source of antioxidants, vitamins and minerals. We should have five servings of fruit a day.
Vitamin C, found in fruits, helps to prevent and combat the flu. Experts point out that we need to eat fruits that contain vitamin C, especially in winter when we need to increase the vitamin C dose. Among the recommended fruits, kiwifruit has a twice vitamin C than an orange. Kiwi consumption helps the body to defend against infections. The human body does not produce vitamin C, so it is important to eat kiwi, oranges, lemons and tangerines.
Onion is the most recommended vegetable, that helps detoxify the body and has an antiseptic effect.
The spinach, artichokes and asparagus are also ideal foods for winter time. Spinach is rich in vitamins K, A, B, C, E, minerals: potassium, phosphorus, zinc, iron and folic acid, that helps the body to fend off viruses and bacteria.
Carrots are rich in vitamin A, which enhances cellular immunity and prevents external pathogens action.
Garlic contains several nutrients, including vitamin B6, C, minerals: manganese and phosphorus. Garlic is also a good source of certain B vitamins including thiamine (vitamin B1), and pantothenic acid (vitamin B5), as well as certain dietary minerals including calcium, iron and zinc. It is an oily, slightly yellow liquid that gives garlic its unique odor and it has been found to have numerous antimicrobial properties by reducing the risk of catching a cold by 64%.
Proteins are very important in the body for proper functioning of the immune system. We can get protein from meat, fish, eggs, dairy products (yogurt, cheese, milk) and vegetables.
Fish: salmon, tuna, sardines – are rich in omega-3 essential fatty acids, which have anti-inflammatory role.
The probiotic yogurt increases the intensity of the immune response to a series of bacteria and viruses. Probiotics are good bacteria that can be found in whole and fermented foods.
Do you think tofu is a healthy form of protein? In this video, Kaayla T. Daniel, PhD., CCN clears up this common misconception and reveals the health consequences of eating tofu.
Green Tea – Some studies show that green tea is rich in compounds called polyphenols, catechins and flavonoids, which display antioxidant, antimicrobial, alkalizing and immune-stimulating qualities. Green tea compounds not only help protect tissues from infection and boost immune response to infectious agents, but may inhibit certain bacteria and viruses, potentially lowering your risk of infections.
Do some exercise. Researchers believe that exercise may strengthen immune function by increasing the body’s production of white blood cells as 60 minutes of moderate activity daily or walking.
Sleep 7 to 8 hours a day, and if needed, take an afternoon nap, because the body rejuvenates and strengthens when it’s at rest.
Stay safe and boost your immune system naturally!