What to emphasize in the diet to strengthen your immunity.
As the autumn-winter season immunity we need more support. Drop in temperature, cold wind, humidity create favorable conditions for the spread of various viral and bacterial infections, of which the most commonly spoken of the onset of flu season.
Besides traditional measures such as this regularly wash our hands, we can reduce the risk of disease and add to your diet foods that stimulate strong immunity.
yogurt
According to some studies probiotics contained in natural yoghurt, shorten the duration of colds by nearly 2 days. Many yogurts labeled according to which are good for digestion and can stimulate immunity. But that is not all strains possess these qualities. Now it is scientifically proven only for strains Lactobacillus casei and Lactobacillus reuteri, that prevent colds, improve immunity and reduce the duration of illness.
vitamin D
This so-called. sunny vitamin continues to surprise us - not only with the ability to reduce the risk of cancer, but that can protect us from colds and flu. The 2007 survey found that people who take supplements of vitamin D every day three times less likely to get sick from the flu. In participants who received the highest dose of 2000 IU of vitamin D daily, even if not a single case of flu symptoms. Really makes sense in the adoption of the 1000 IU vitamin D daily, especially during winter months when rarely have the opportunity to enjoy the sun.
vitamin C
Previous studies have shown that 1000 mg of vitamin C can alleviate colds and to reduce by half a day. Another systematic review of studies found that high doses of vitamin C limit to the duration of symptoms in people with infections of the upper respiratory tract. However, not all studies have reached similar results ....
... While it is not recommended to take supplements of vitamin C daily, we can do it if we have the flu. During the rest, instead of supplements, it is better to eat more vitamin C rich foods like oranges, kiwi, strawberries, melons.
Mushrooms - beta-glucan
Beta-glucans are polysaccharides kind with proven ability to stimulate immunity, reduce LDL ("bad") cholesterol and regulate blood sugar. Not all beta-glucans however stimulate the immune system. Beta 1,3 / 1,6 glucans from mushrooms improve the performance of macrophages in the immune system - a feature that is essential for the prevention of infections. Beta 1,3 / 1,4 glucans found in oats and barley, but are not effective. So let's add some mushrooms to pasta sauce, soups, stews and pizza. Not only exotic mushrooms contain beta-glucans - cultivated mushrooms, which are the most widely available, are also a good option.
Seafood - for selenium
Most of us, when it comes to seafood, think of beneficial omega-3 fatty acids. But shellfish are rich in selenium, a powerful antioxidant. A study conducted by scientists from the University of California, found that a diet rich in selenium, enhances the immune response of the body and leads to increased functioning of white blood cells (B-lymphocytes and T-cells probably). Therefore it is better to include a variety of seafood to the usual food in autumn and winter.
Green tea - catechins for
Data from a study conducted in 2007 showed that participants who received green tea extract, improved immunity, due to more secretion of interferon. Scientists agree that 5-6 cups of green tea are adequate. Green tea is a good immunomodulator, because it is rich in catechins (a type of antioxidant). Drinking 6 cups of tea may be difficult to achieve our sound, but 2-3 cups of this drink (no sugar) seems completely ...
... Very real purpose.
Almonds - for vitamin E
Like seafood, when it comes to nuts, think again that their main benefit is omega-3 fatty acids. But nuts are rich in vitamin E. The large amounts of this fat-soluble vitamin is found in almonds. Researchers from the University "Fletcher", the United States found that daily supplementation with 200 IU of vitamin E effectively protects against colds and flu. When reaching out to the almonds but it is better to select those without added salt.
Well pastilles and tablets with zinc?
Zinc, which is particularly rich meat is undeniably important for our immunity. But as shown by the latest research, when it comes to zinc in food supplements, it is very important what zinc compound is used. The human body absorbs varying degrees different zinc salts, and they contain different amounts of active zinc ions. Lowest digestible is zinc oxide, a useful effect on immunity is zinc gluconate, most effective against various viruses and bacteria (ingestion) is zinc acetate. The maximum recommended daily dose of zinc, which is not good to exceed in general, is 15 mg.
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