Spring and autumn are the seasons when the human body needs special treatment and support. Therefore, it is so important during this period to organize proper nutrition so that all the necessary vitamins and nutrients are supplied.
In summer and winter, it will also not be superfluous to think about your immunity.
Classification of healthy foods
Products for maintaining immunity can be divided into several groups:
- Herbal products. They have antibacterial properties due to their high content of phytoncides. In addition, plant fibers are necessary for cleansing the body; their content is high in bran and many vegetables. They help to improve intestinal motility, remove undigested food residues, preventing it from rotting. In general, they affect the increase in immunity.
- Dairy products. They organize the smooth functioning of the gastrointestinal tract, enhance immunity, restore beneficial bacteria, preserving the microflora. For better assimilation, it is necessary to include in the diet a mineral containing foods: legumes, nuts, meat, seafood.
For strong immunity, you must eat foods rich in vitamins A and ascorbic acid. Then no colds will be bothered.
Sources of Vitamin C
Vitamin C is the most important link in a strong immune system that resists germs and infections.
Ascorbic acid has the following properties:
- Promotes the assimilation of chemical elements;
- Vitamin C is an excellent antioxidant;
- Participates in collagen synthesis;
- Improves stress resistance.
The main foods that contain this vitamin in large quantities are citrus fruits. For colds, the best remedy is fresh lemon. You can drink a bit of tea or squeeze the juice into lukewarm water. It is worth remembering that any heat treatment deprives citrus fruits of all useful properties;
A tasty and healthy vitamin blend should accompany this difficult period. It is easy to prepare it, you just need to mix chopped dried fruits and two lemons, and pour honey over everything. It is enough to take a tablespoon in the morning and in the evening to effectively support your health during the cold season.
Good for the immune system and berries, especially cranberries, black currants and gooseberries. Kiwi is packed with all kinds of vitamins, and persimmons, peaches and apples keep you feeling good all year round. Herbal teas with mint, nettle and currant leaves will also help to replenish stocks.
If the diet is not replete with fresh fruits and vegetables, then you should definitely make a rosehip decoction. And from greens, you should use all kinds of salads with dill and parsley. It is especially important to replenish supplies during stressful situations. They greatly increase the consumption of vitamins, and the immune system decreases.
It is recommended to arrange vegetable menus after the holidays. Alcohol intake, even in small quantities, smoking and fatty, heavy foods hit the immune system hard, ascorbic acid is lost. Weakness and ailments appear. A loading dose of vitamin C will help avoid this.
Maintaining a high level of immunity is an important factor in health. One of the important ways to increase the immune defense is dietary correction.
You can immediately identify the top ten leaders products - defenders of immunity:
- GREEN TEA,
- GARLIC AND ONION,
- CITRUS AND KIWI,
- YOGURT (KEFIR),
- FISH AND SEAFOOD,
- CARROT,
- SWEET RED PEPPER,
- BLUEBERRY, CURRANT, CRANBERRY,
- GREENS - PETRUSHKA, UKROP, etc.,
- SPICES - GINGER, Cinnamon, etc.
What nutrients should we get from food to ensure the full functioning of the immune system?
SUBSTANCES IN THE COMPOSITION OF FOOD, INCREASING IMMUNITY:
1. PROTEINS
- are sources of essential amino acids;
- necessary for the synthesis of immunoglobulins;
- contribute to the restoration of cells affected by bacteria and viruses.
Protein foods that increase immunity:
Cheese, eggs, milk, broccoli, cauliflower, nuts, mushrooms, legumes, cereals.
The diet can include proteins of both plant and animal origin.
2. VITAMIN C
- increases the body's resistance to adverse environmental factors, incl. infections, hypothermia, stress factors, etc.;
- increases the production of antibodies and interferon that protect the body from viruses;
- participates in the formation of full-fledged immune cells, strengthens blood vessels;
- powerful antioxidant, protects cells from free radicals;
- not produced in the body, you need a constant supply from the outside.
Foods with vitamin C that increase immunity:
Citrus fruits (oranges, grapefruits, lemons), kiwi, black currants, strawberries, rose hips, mountain ash, cranberries, lingonberries, sea buckthorn, apples, persimmons, sauerkraut, Brussels sprouts and cauliflower, bell peppers, tomatoes, wheat sprouts, leafy green vegetables parsley dill).
3. VITAMIN A
- enhances the activity of the body's defenses;
- helps the smooth functioning of phagocyte cells;
- protects mucous membranes and skin from drying out and cracks, preventing the penetration of bacteria;
- strong antioxidant - protects the immune system from free radicals.
- is able to accumulate in the body, therefore overdose should be avoided.
Vitamin A foods that increase immunity:
All orange and red vegetables and fruits: carrots, pumpkin, tomatoes, bell peppers, mangoes, peaches, apricots, apples, grapes, melon, sea buckthorn, rose hips, cherries; green vegetables: spinach, broccoli, green onions, legumes; herbs: fennel, nettle, peppermint, sorrel, parsley, etc.
Animal origin: fish oil, liver of animals and fish, eggs, milk, butter, cottage cheese, cheese.
In plant foods, vitamin A is contained in the form of carotene, which is absorbed only in the presence of fats. Therefore, vegetable salads and vinaigrettes must be seasoned with vegetable oil or sour cream.
Animal products contain vitamin A in an easily digestible form.
4. VITAMIN E
- is an antioxidant, protecting cells from free radicals;
- prevents inflammatory processes in the cells and tissues of the body;
- slows down the aging of cells and tissues.
Foods with vitamin E that increase immunity:
Vegetable oil (unrefined olive, sunflower, linseed, corn, etc.), avocado, sunflower seeds, nuts (almonds, peanuts), liver, butter, egg yolks, wheat germ, oatmeal, green leafy vegetables, legumes.
5. VITAMINS OF GROUP B
- stimulate immunity during periods of stress and during the recovery period after illnesses;
- promote the production of antibodies to fight infections.
Folic acid, riboflavin, pantothenic acid, pyridoxine, thiamine, cyanocobalamin are especially important.
Foods with B vitamins that increase immunity:
Nuts, legumes, sunflower seeds, sprouted wheat, brown rice, buckwheat, oatmeal, millet, rye bread, brewer's yeast, eggs, leafy greens.
6. ZINC
- participates in the synthesis of hormones of the thymus (the main immune gland);
- regulates the level of cortisol, which suppresses the immune system;
- promotes the formation of immune cells, incl. phagocytes;
- enhances the immunostimulating effect of vitamins A and C.
Immunity-enhancing zinc foods:
Sea fish, shrimps, oysters, oatmeal, nuts (walnuts, peanuts), mushrooms, egg yolks, cheese, beans, green peas.
7. SELENIUM
- participates in the production of antibodies that fight infection;
- has an antioxidant effect, protecting cells from free radicals (together with vitamins E and C);
- promotes the preservation of zinc in the body, which is an important component of the immune defense.
Selenium-rich foods that increase immunity:
Saltwater fish and seafood, uncooked cereals, sunflower seeds, nuts, garlic, mushrooms, brewer's yeast.
8. Iodine
- participates in the formation of thyroid hormones responsible for immune defense.
Products with iodine that increase immunity:
Sea fish, seafood, seaweed, milk, eggs, garlic, carrots, tomatoes, beans, asparagus, green salad, etc.
9. BIFIDO- AND LACTOBACTERIA
- create a favorable environment for the reproduction of protective cells;
- form the immune status of a person;
- destroy the pathogenic intestinal microflora;
- promote digestion, synthesize amino acids;
- suppress putrefactive processes, kill pyogenic microbes.
Immunity-boosting foods with beneficial bacteria: Fermented milk products: kefir, fermented baked milk, yogurt, yogurt, ayran, tan, koumiss; sauerkraut: cabbage, kvass, pickled apples.
Making homemade kefir:
Boil fresh whole milk (3 l) and cool to 50 ° С. Drain this milk into a clean jar scalded with boiling water. Add 12-15 teaspoons of ready-made kefir there, mix and leave in a warm place for 10-12 hours. You will get a thick and dense kefir.
Ready-made kefir can be used for fermentation within 5-7 days.
10. EDIBLE FIBER
- are a natural sorbent of heavy metal salts, poisons, cholesterol and other harmful substances;
- activate immune cells;
- neutralize inflammatory processes;
Dietary fiber is divided into soluble (pectin, gluten) and insoluble (lignin, cellulose and hemicellulose).
Foods with dietary fiber that increase immunity:
With soluble fiber: oatmeal, apples, citrus fruits, cabbage, nuts;
With insoluble fiber: bran, unrefined cereals, legumes, sunflower seeds.
11. FITONCIDES
- kill pathogens, fungi and bacteria, increase the body's resistance to infections;
- enhance recovery processes in tissues.
Products with phytoncides that increase immunity:
Onions, garlic, horseradish, radish, black currant, bird cherry, blueberry.
12. UNSATURATED FATTY ACIDS (OMEGA-3)
- affect the strengthening of the immune system;
- contribute to the regulation of inflammation processes.
Immunity-enhancing foods with omega-3 acids:
Fish oil, olive oil, fish (especially trout, salmon, tuna) and seafood.
Many foods contain substances that are beneficial to the immune system. Include them in your diet as often as possible. Combine, experiment, come up with new tasty and healthy dishes.
Eat to your health and be happy!
Products for enhancing immunity in women are very diverse.
Immunity means the protective function of the body against external and internal threats. Weakening of immunity is most often observed in the autumn and spring periods or after the transfer of any disease. It is very important to take all measures in time to increase the body's immune forces. Otherwise, there is a high risk of developing various diseases. After all, a weakened body cannot resist harmful microorganisms that seek to get into it.
5 most potent foods
Doctors identify 5 useful products that can restore immunity in a very short time. After suffering an illness and with the onset of cold weather, doctors advise to include in your diet:
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How to Maintain Immunity During Pregnancy?
Pregnancy is the most beautiful period in the life of every woman. However, along with many positive aspects during the period of bearing crumbs, expectant mothers face some difficulties. Quite often, the period of pregnancy is accompanied by a decrease in immunity.
To maintain immune forces, a woman must eat well and properly.
A sufficient amount of useful microelements should be supplied to the body every day, contributing to the normal functioning of the immune system.
Every day with food, the body of the expectant mother should receive a sufficient amount of proteins and amino acids.
These substances affect the production of immunoglobulin A in the intestine, which is very important for normal immunity.
Immunoglobulin A fights against foreign agents that enter the intestinal lumen. A lot of protein is found in dairy and meat dishes.
it is impossible without carbohydrates. Among them, dietary fiber is of prime importance for the immune system. Dietary fiber is found in large amounts in cereals, vegetables and fruits. You cannot completely exclude fats from your diet, since they contain substances that strongly affect immunity.
During the period of childbearing, it is very important to use immunomodulators, which are substances that help to activate the immune system. Immunomodulators include:
- Garlic (the benefits of this product are written above).
- Bee pollen, royal milk and propolis.
Despite the benefits of these bee products, they should be consumed during pregnancy only after consulting a doctor. The fact is that such products often cause the development of an allergic reaction.
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What foods harm the immune system?
Experts warn that it is important to know not only which foods increase immunity in women, but also which ones can negatively affect the state of the immune system. Thus, many studies have shown that caffeine depressing the immune system. It also interferes with the absorption of beneficial nutrients. Not only coffee is banned, but also black tea and carbonated drinks. They contain quite a lot of caffeine.
During the period of weakening of the immune system, alcoholic beverages should be abandoned. Experts advise drinking no more than 1 glass of red wine a day. In this case, there will be no harm from alcohol. In addition, red wine contains many antioxidants that are beneficial to the body.
Experts recommend permanently abandoning refined sugar, the harm of which has long been proven. It contains no vitamins, dietary fiber and minerals. At the same time, refined sugar contains many calories that are harmful to the body. This product reduces resistance to various infections.
Speaking of harmful products, they also remember salt. It should be consumed no more than 5 g per day. In large quantities, salt can cause the development of cardiovascular ailments and other equally serious diseases.
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ethnoscience
You can increase immunity not only with individual products, but also with healing cocktails and mixtures of them. You can prepare these drinks and meals yourself at home. This does not require spending a lot of time, effort and products.
- Immunostimulating cocktail. 85 g of strawberries must be mixed with the same amount of black currant and raspberry. Add 1 spoon of sesame seeds and 300 ml of soy milk to the berries. All ingredients must be whipped in a blender and consumed 1 glass daily.
- To prepare the next healthy mixture, 500 g of chopped cranberries must be mixed with 1 cup of finely chopped walnuts, 3 chopped apples, 500 g of sugar and 200 ml of water. All ingredients should be mixed and brought to a boil. This mixture should be poured into a jar and consumed twice a day, 1 spoonful if signs of weakened immunity appear.
- At home, you can raise a woman's immunity using the following remedy. 250 g of finely chopped onion should be sprinkled with 200 g of sugar, pour 200 ml of water and simmer over low heat for at least 1.5 hours. As soon as the product has cooled down, add 2 tablespoons of honey to it and strain. The finished mixture must be poured into a glass jar and taken orally three times a day, 1 spoon.
- The following foods are very useful for enhancing immunity in women. Juice of 4 lemons, 100 ml of aloe juice, 0.5 kg of chopped walnuts and 300 g of honey. These ingredients must be mixed, filled with 1 glass of vodka and set aside in a dark place for 24 hours. Be sure to close the product with a lid. The ready-made mixture should be consumed 50 g three times a day before meals.
Human immunity can be genetic or acquired, as a result of vaccination or after illness. You need to monitor your health and protect it from harmful external factors. Immunity boosting foods - play an important role in the life of every person.
There are several main factors due to which a person's immunity decreases:
- Unfavorable atmosphere, air pollution, toxic working environment, etc.
- Excessive consumption of alcoholic beverages
- Smoking cigarettes
- Depression and stress, at work and in the family, can reduce a person's immunity
- Caffeine in coffee, tea, and other drinks
- Eating foods that contain harmful and non-useful substances, fatty, with the addition of chemicals and semi-finished products
- During treatment, antibiotics can reduce immunity
To maintain immunity at a high level, children, men, women need a balanced and healthier diet every day. To increase the protective properties of our body, it is advisable to include in your diet vitamins and minerals in the form of vitamin complexes for adult women, men and children.
Sports exercises (light) without heavy loads and exercise every day - increase immunity in adults and children.
Your diet should have a sufficient amount of proteins, fats, carbohydrates, vitamins, omega-3 fatty acids and other beneficial components.
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List of foods that boost immunity
Almonds - contains vitamins of group B, C, E. Useful substances: calcium, carotene, magnesium, essential oils, manganese, phosphorus and others. Almonds contain vegetable proteins, unsaturated fatty acids. It helps to strengthen the body's immunity, improves bones and teeth, has a good effect on the digestive system, and helps to improve kidney function. Almonds protect the body well against flu and colds, this property was discovered by Italian scientists. Especially almonds help girls and women to overcome colds when they are already sick. If you do not have an individual intolerance to almonds, then 1-2 times a week, eat it to promote health and protect against stress.
Garlic - contains vitamins B1, B2, B5, B6, B9, C, E, PP. Useful substances: choline, calcium, magnesium, sodium, phosphorus, potassium, chlorine, iron, iodine, copper, zinc, manganese, selenium, cobalt. It is useful for the treatment and prevention of colds, for strengthening the protective properties of the human body, helps to reduce stress. It contains allicin, which blocks the entry of the virus into the body of adults and children. Garlic prevents the formation of bacteria, kills the causative agents of dysentery. Garlic has a positive effect on cholesterol levels, or rather, short-term lowers the amount of bad cholesterol in the blood. Can be used to cleanse blood vessels periodically. In your healthy diet, you should have garlic 2-3 times a week. Ajoene, which is found in garlic, has a positive effect on health, because it reduces the likelihood of blood clots. Garlic is a good immune-boosting food.
Orange - contains vitamins of group B, C, E, H, PP, A. Beneficial substances: calcium, magnesium, potassium, sodium, sulfur, iron, iodine, copper, manganese, fluorine, boron, cobalt. Oranges give strength, improve appetite, strengthen the body. It has beneficial properties for the internal organs of the body: liver, blood vessels, intestines, heart. Strengthens the protective functions of people, antipyretic fruit. Orange is a tasty and healthy product for every day. Lowers the level of bad cholesterol, relieves fatigue and stress, helps the digestive and nervous system.
Honey - contains many vitamins, PP, B1, B2, B5, B6, B9, H, C. Beneficial nutrients: iron, cobalt, zinc, fluorine, iodine, manganese, copper, potassium, sulfur, magnesium, chlorine, sodium, potassium, phosphorus. Prevents the development of bacteria and viruses in the body. Favorably affects the general well-being of adults. Honey is a tasty product with a lot of vitamins. Honey increases stress resistance, soothes. Metabolism starts to work well. If there are honeycombs, then eat them whole. A good health shake is obtained, 1 spoonful of honey in a glass of water with a little lemon juice. Honey is good for children's immune systems, but it can cause allergies, so include it in your diet a little at a time. To strengthen the immune system, it is best to inhale with honey, olive oil with honey, honey masks in a bath, non-alcoholic cocktails with honey.
Broccoli - contains vitamins of group B, C, PP, E, K, A. Beneficial nutrients: phosphorus, potassium, sulfur, zinc, manganese, magnesium, iron, calcium, folic acid, beta-carotene. Low-calorie broccoli is good for strengthening the body's defenses, for the cardiovascular system, to calm the nervous system, for the intestines, and for metabolism. Broccoli prevents the accumulation of bad cholesterol in the blood and is a prophylaxis against atherosclerosis. Broccoli is a great staple in your diet.
Lemon - contains vitamins A, C, P, B. Beneficial substances: potassium, copper, phytoncides and others. Good for immunity, strengthens it. Improves the work of the cardiovascular system, kidneys, metabolism. Lemon is capable of killing up to 12 bacteria. To fight and prevent influenza - add lemon to tea. Lemon helps to remove toxins from the intestines and all excess "garbage". Lemon is able to remove all toxic substances from the liver, thereby improving its condition. Lemon juice has many health benefits, just like lemons, include it in your menu.
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