It is simply necessary for a modern person to maintain immunity not only in winter, but also at any time of the year. The immune system is threatened by malnutrition, stress, poor environment and bad habits. This means that we can be left without protection.
Fortunately, there are many ways to strengthen the immune system, from hardening to taking immunomodulators, but the simplest and most natural way to influence the human immune system can be a special diet.
Symptoms of Weak Immunity
☔ You get sick very often - 4-6 times a year or more.
☔ When a person gets sick more than 4 times a year with various acute respiratory infections, acute respiratory viral infections, tonsillitis, influenza and other colds, we can safely say that his immunity is greatly weakened. But if you get sick more than 10 times a year, you need to urgently contact an immunologist, because in such a situation folk remedies you will not be able to achieve the desired results.
☔ You get tired very quickly, the feeling of fatigue does not leave you for a minute.
☔ After walking just a few meters, do the vases feel like you've already run a kilometer? Do you constantly want to sleep? These are the first signs of chronic fatigue syndrome. And he, in turn, indicates a weak immune system.
☔ Unstable emotional state.
☔ Quite often, depression and emotional instability indicate a weakened immune system. Therefore, such a phenomenon should not be left without due attention.
Five Immunity Boosting Foods
Sauerkraut
Why pickled? The fact is that during sourdough, microorganisms are formed in cabbage - prebiotics, which are in no way inferior to bifidobacteria contained in fermented milk products. Cabbage has a beneficial effect on the intestinal microflora, where immune cells are formed. 100 g of sauerkraut contains 38 mg of vitamin C, as well as vitamin A, B vitamins, potassium, calcium, sodium, magnesium and phosphorus. Some vitamins are formed during the fermentation of the product.
Black currant
Currants are rich in vitamin C (100 g of berries contain 200 mg of vitamin), vitamins A, E, PP, as well as various macronutrients: potassium, calcium, phosphorus, magnesium. During the diet for immunity, it is recommended to take 100 g of berries per day. Useful properties has thawed currants, as well as jams, jams and drinks.
Garlic
Fresh garlic is a natural antibiotic. It has long been called the cure for all diseases. In winter, it is recommended to eat 1-2 cloves of garlic a day. Also use dry ground garlic as a seasoning for various dishes.
Bee products: honey and pollen
Honey is also a natural antibiotic, which contains vitamins B 1 , B 2 , B 6 , E, K, C, folic acid and provitamin A-carotene. But honey is valued not only for medicinal properties. It is rich in carbohydrates (75-80%), which are needed by the body during physical activity. Flower pollen deserves special attention. It is used as a general tonic, as well as for the prevention of influenza, colds and viral diseases.
Sprouted grains of wheat, beans
Such grains are the most powerful biological stimulants. You can germinate almost everything: legumes, rye, wheat, oats, barley, corn.
Sprouts are rich in vitamins A, C, E, B 1 , B 2 , B 3 , B 5 , B 6 , B 9 , amino acids.
This is one of the best natural vitamin and mineral complexes to maintain the body's defenses, increase efficiency, normalize metabolic processes,
Some Benefits of the Immune Diet
First plus- Enrichment of the body with plant fiber. What makes it possible to cleanse the intestines, which is our second immune system.
Second plus- Obtaining vitamin E with the help of vegetable fats and nuts. "Fed" with antioxidants, immune cells are protected from attack by free radicals.
Third plus- observance of a low-calorie diet (minus confectionery and sweet products).
fourth plus- Improvement of the gastrointestinal tract and strengthening of the nervous system.
Factors that suppress the immune system
- Canned food, sweets with dyes and flavor enhancers weaken the immune system.
- Overeating is one of the factors in reducing immunity.
- Some antibiotics, many painkillers, and corticosteroid drugs have a detrimental effect on our body's defenses.
- An unfavorable environment (car exhaust, pesticides in early vegetables and fruits, drinking poor quality water) reduces the ability of immune cells to absorb viruses, bacteria, and cancer cells.
- Ultraviolet radiation. An intense tan may look attractive, but an excess of pigment in the skin leads to mutational changes in cells.
- Excessive sterility at home, dry indoor air, large crowds of people - all this is harmful, especially for children.
- Cigarettes and alcohol do not add health.
Diet menu for immunity
Consider sample menu per day to help guide you through your diet.
❂ Breakfast ❂
Three hundred grams of milk and one hundred grams of nuts.
❂ Lunch ❂
One serving (two hundred grams) of vegetable salad, the same amount of boiled beef, a slice of black bread, a cup of juice from any fruit.
❂ Snack ❂
A glass of kefir and a few dried fruits.
❂ Dinner ❂
Quail eggs (raw, 5 pieces) one apple and herbal tea. Raw quail eggs can only be eaten if you are sure of their quality.
☀ The motto of the diet to increase immunity is frequent meals in small portions.
☀ Meals should be taken approximately four to six times a day.
☀ Dinner should be planned so that it takes place no later than seven in the evening.
☀ It is necessary to remember about sports. Physical activity is necessary, at least minimal. You can choose a suitable set of exercises for yourself and do exercises regularly, which could bring not only benefits, but also pleasure.
☀ Outdoor walks are also a great option.
☀ Playing sports is a great reinforcement for health.
☀ Healthy sleep and proper rest is another principle of the diet.
Compliance with all recommendations will provide an opportunity to achieve a positive effect and prevent weight gain. It's important to know! The mental attitude during the diet should be completely positive. You need to laugh more, as laughter has a positive effect on the whole body as a whole, accelerates gas exchange processes and strengthens the immune system.
By following a diet for immunity at least a few times a year, you can always keep the body's resistance to disease at a high level. SARS, influenza, colds, countless medications and bed rest - all these well-known "enemies" can be forgotten and enjoyed a full life.
Recipes to Boost Immunity
Beet salad with apples
- 250 g boiled red beets
- 2 apples
- juice of half a lemon
- 1 teaspoon sugar
- 2 tablespoons vegetable oil
- parsley or dill
Chop the beets and apples on a coarse grater, mix, add lemon juice, sugar, salt, season with vegetable oil, garnish with herbs.
Vitamin salad
- 2 kiwi
- 1 banana
- 1 orange
- 2 tangerines
- 1 tablespoon nuts
Grind everything, pour sour cream, sprinkle with cinnamon and coriander.
Rosehip infusion
Rosehip is one of the most effective means to increase immunity.
The infusion is prepared simply - one tablespoon of rose hips, pour a glass of boiling water, let it brew for two hours and drink it like a simple tea.
Onion
250 grams of onion, chopped and mixed with 200 grams of sugar. Pour 0.5 liters of water and brew over low heat.
After cooling, add two tablespoons of honey. After straining, take 1 tablespoon 3-5 five times a day.
It helps the body fight colds.
Be that as it may, if symptoms of a weakened immune system appear, you should definitely consult a doctor, since they can indicate not only a weakened immune system, but also other, more serious diseases.
For many of us, winter is a special time of the year. Falling snow merrily rustling underfoot, warm family gatherings, New Year holidays, bright decorations, gifts, tangerines, chocolate and fragrant mulled wine… Nevertheless, for our immunity, winter is a difficult test of reliability. After all, the lack of sun, a sharp cold snap, overdrying of the air inside heated rooms create favorable conditions for the growth of viruses and bacteria that cause seasonal diseases. They endlessly "attack" our body and weaken the immune system. As a result, at some point she can’t cope and the person gets sick. But this could have been avoided by simply adding special foods to your diet.
Immunity and nutrition
The surest way to help the immune system is to provide it with favorable conditions for normal functioning. But this can be done only by understanding the principles of its work. And for this, it is enough to imagine the immune system as a huge, well-tuned orchestra. He owns a large number of tools - lymphocytes, phagocytes and antibodies. With well-coordinated, good work, they “turn on” in time and provide timely proper protection to the body from various viruses, bacteria and toxins.
The results of the conducted studies showed that protective functions immunity often declines with age. However, many scientists insist that the basis of such a decline is the quality of human nutrition. It will help to change the situation balanced diet providing the body essential vitamins and micronutrients.
Dr. William Sears, one of the most famous pediatricians in the world, also talks interestingly about immunity. "Immune human system, which eats well, builds up its defenses. This is expressed in an increase in the number of white blood cells (leukocytes), which are a kind of army of immunity, and turning them into real warriors, able not only to fight well, but also to develop excellent “tactics” of fighting with uninvited guests.
It also offers a list of vitamins and useful substances, which can significantly increase immunity and reduce the risk of developing diseases.
Nutritional components to improve immunity
- Vitamin C. Its effect on the immune system has been studied the most. As a result, it was possible to experimentally prove that products containing it can increase the production of leukocytes and antibodies in the body, which, in turn, increase the level of interferon, a kind of protective cell field.
- Vitamin E. One of the most important antioxidants that stimulates the production of antibodies that can quickly find and destroy pathogenic microbes, bacteria and cancer cells.
- Carotenoids. Powerful antioxidants that slow down aging and boost immunity. Their main value is in the ability to kill cancer cells. In addition, the body uses them to produce vitamin A.
- Bioflavonoids. Their goal is to protect cell membranes from the effects of harmful microorganisms. And their main sources are fruits and vegetables.
- Zinc. This mineral is directly involved in the formation of leukocytes and antibodies, which, in turn, provides protection against cancer, various viral and bacterial infections. There is an opinion that it is zinc that can reduce the number of acute respiratory diseases in children in the autumn-winter period. However, research in this area is still ongoing.
- Selenium. This mineral allows you to increase the number of protective cells and mobilize the internal forces of the body, in particular in the fight against cancer.
- Omega-3 fatty acids. The results of the studies have shown that people whose diet contains foods containing them are less likely to suffer from acute respiratory diseases, and in case of infection, they tolerate them more easily. This is due to the fact that these acids increase the activity of phagocytes, cells that “eat” bacteria.
- Spices(oregano, ginger, cinnamon, rosemary, black pepper, basil, cinnamon, etc.), as well as garlic. They are intentionally included in the list of minerals and vitamins, as their effect on the immune system is difficult to overestimate. These are natural mucolytics (expectorants) that successfully thin the mucus that accumulates in respiratory tract and sinuses, and contribute to a speedy recovery. Moreover, garlic improves the functioning of white blood cells and antibodies.
When deciding to stick to this diet, it is important to remember that its success is in balance. Therefore, ignoring any of these points, focusing on others, is highly undesirable, and sometimes dangerous. After all, the truth says that everything should be in moderation.
Top 12 Immunity Boosting Foods:
. They have antioxidant and anti-inflammatory properties, so they have a positive effect on the immune system.
. It is an excellent source of vitamin C and manganese. The latter supports immunity by improving the functionality of leukocytes.
Brussels sprouts . It contains vitamins C, K, as well as manganese and flavonoids. They give it antioxidant and antibacterial properties.
. Natural source of antioxidants, minerals, vitamins and fiber. It perfectly protects the body from the effects of free radicals. And it is highly valued for its content of hydroxycinnamic acid, which has anti-inflammatory properties and the ability to fight cancer cells.
Yogurt. Be sure to include it in your diet if you want all the vitamins and minerals that come with food into your body to be well absorbed. It contains beneficial bacteria - probiotics, which affect the health of the intestines and determine the reliability of the immune system.
Green tea. Thanks to its antioxidant properties, it is able to inhibit the growth of cancer cells, and thanks to its vitamin content, it can fight infections.
. An excellent source of vitamin A and beta-carotene, which help boost immunity. You can replace it with carrots or persimmons.
. It has antioxidant properties, provides cell resistance to viruses and bacteria, and also improves immunity and mood well. However, like any other berries that you like.
. It enriches the body with vitamin E, selenium and healthy fats.
Healthy sleep, exercise and hardening - many people know that thanks to them you can strengthen the immune system and prevent the development of many diseases. But in the list of prerequisites for good health there is another very important item - this proper nutrition.
Honey
Natural bee honey is the simplest and at the same time effective way to strengthen the immune system. It is best to use this product with tea, putting a small amount of it on an apple slice or on fresh bread. Eat just one tablespoon daily natural honey. The key to success in this case will be not only the quality of the bee product itself, but also the regularity of its use.
Important! Just never add honey to hot drinks, as under the influence of high temperatures a large proportion of valuable substances will be destroyed!
Health Recipes
Honey works great on an individual basis, but with a strong decrease in immunity, it can also be combined with other useful products:
- honey + freshly squeezed aloe juice, mixed in equal proportions, taken twice a day - in the morning before breakfast and in the evening before bedtime;
- honey + grated fresh ginger - this mixture helps improve blood circulation and lower cholesterol;
- 100 ml of honey + 1 lemon + 3 cloves of garlic - grind everything in a meat grinder and take a tablespoon before breakfast and at bedtime.
Lemon
This citrus fruit is famous for its high percentage of vitamin C, which helps boost the immune system. It also includes vitamins, organic acids, pectins and carotene, which will improve the functioning of the cardiovascular system and the gastrointestinal tract.Application
In the fight against colds, lemon also shows excellent results:
- freshly squeezed juice of one lemon, diluted in a glass of boiled chilled water, will help you get rid of sore throat and pharyngitis - the resulting solution is used for rinsing;
- for colds, a similar composition is used with the addition of a small amount of table salt.
Ginger
Ginger root occupies a leading position in the list of funds, the action of which is aimed at increasing the body's defenses. This natural medicine can be used not only by adults, but also offered to children from the age of two years.
Important! Ginger root should be introduced into the child's diet gradually, after consulting a pediatrician!
The highest concentration of nutrients is concentrated in the fresh product. For improvement general well-being it is added to teas, infusions and decoctions, and at the first manifestations of a cold, it is used for inhalation.
healing drink
- peel a two-centimeter root;
- over high heat, bring 2 liters of water to a boil;
- finely grated ginger is dipped in boiling water and cooked over low heat for no more than 10 minutes;
- if desired, add lemon and sugar to the drink and take a teaspoonful with tea with honey.
Garlic
Garlic contains a substance called allicin, which is a natural antibiotic. It is this component that gives garlic a special power - it helps to quickly restore the body's strength after the flu and has the ability to thin sputum, so its use will be fully justified for bronchitis and pneumonia.
Garlic exhibits an antiseptic effect and the use of just one slice of it daily is an excellent prevention of colds and viral infections. But this product is able not only to cleanse the body of pathogenic microorganisms, it also has a diuretic and diaphoretic effect, due to which heat and fever are removed.
Sauerkraut
This product is one of the most accessible and inexpensive sources ascorbic acid. And if you add to sauerkraut not a large number of unrefined vegetable oil and a small portion of chopped onion, you get a real "vitamin bomb"! Such a simple, at first glance, salad is capable of:
- strengthen immunity;
- activate metabolic processes;
- reduce cholesterol levels;
- increase the body's resistance to stress;
- stimulate the work of the heart muscle.
Rose hip
Rosehip is a wild plant with incredibly useful fruits. Its berries have long been used to make medicinal infusions that relieve chronic and acute inflammatory processes. In terms of vitamin C content, rosehip surpasses lemon and blackcurrant, it exhibits a powerful bactericidal effect and is often used as a prophylactic against flu and colds.
A simple recipe for healing infusion
- We wash a handful of ripe or dried rose hips;
- boil a liter of water in a saucepan;
- add fruits and a couple of tablespoons of sugar;
- immediately turn off the heat, cover with a lid and leave for an hour.
Dairy products
Dairy products are an indispensable component of a proper healthy diet. The nutrients included in their composition are easily absorbed by the body, and lacto- and bifidobacteria stimulate the absorption of lactose and complex milk sugars.
Lactic acid, which is formed during the manufacture of such products, helps our body in the following ways:
- prevents the reproduction of putrefactive microflora;
- activates the development of beneficial bacteria;
- It provides a worthy resistance to pathogens of various diseases.
Fermented milk products are rich in organic fatty acids, which normalize the microflora and basic intestinal functions - and this, as you know, is one of the main conditions for strong immunity.
radish
It contains vitamin A, vitamins of group B, as well as C, E, H and PP. In addition to this, there is a rich mineral range, which allows the radish to become a valuable component in the daily diet.
The biologically active substances that make up the product play the role of stimulators of the immune system and increase the protective functions of the body. By eating radish, you can easily avoid colds and prevent the development of viral and infectious diseases.
Sea fish
Marine fish contain a huge amount of nutrients that are necessary for the health of our body. The composition of such products includes a special protein that is quickly and easily digested, and at the same time there is a complete absence of heavy fats.
Popular varieties
- Dorada - its use will prevent thrombosis and protect the heart from the action of free radicals.
- Flounder is an inexhaustible source of selenium, as well as vitamins A and E.
- Salmon is known for its high concentration of nutrients such as omega-3 unsaturated fatty acids, calcium and protein.
- Butterfish - Omega-3 content is superior to salmon, in addition, it contains vitamin B12, a lot of niacin and selenium.
Broccoli
This vegetable is characterized by pronounced antioxidant properties. It contains a large amount of vitamin C and beneficial amino acids that help the body maintain defenses and prevent the development of various diseases.
Thanks to the use of broccoli, you can cleanse the blood of cholesterol, remove excess fluid and salt, normalize the state of bone tissue and improve the process of hematopoiesis.
Fruit
Fruits are foods that are usually eaten raw. Without requiring heat treatment, they supply our body with a huge amount of valuable substances, including:
- bioflavonoids - help the human body to function normally, strengthening the walls of blood vessels, stabilizing arterial pressure, improving metabolism and protecting against free radicals;
- coumarins and kahetins (a kind of bioflavonoids) - have a beneficial effect on the functions of the cardiovascular system, improve blood circulation, relieve headaches and exhibit an antitumor effect.
On a note! But remember that bright and colored fruits can provide the most reliable protection for the body!
Almond
The benefits of almonds are primarily associated with a high concentration of vitamin E in its composition. This substance is a powerful antioxidant and stops the aging process. Also, these nuts contain B vitamins, which are responsible for the proper functioning of our body as a whole.
Useful properties of almonds
- Promotes the removal of sand from the kidneys.
- Normalizes the functions of the spleen and liver.
- Purifies the blood.
- Shows anticonvulsant effect.
- Improves brain activity.
- Increases stress resistance.
Whole grain cereals
Whole grain cereals have a high biological value, since they contain a much larger amount of vitamins, macro- and microelements, as well as basic nutrients than in refined grain products.
Whole grain porridge is a source of fiber that affects health in the following ways:
- stimulates the activity of the intestine;
- promotes proper natural emptying;
- is the prevention of constipation;
- cleanses the gastrointestinal tract from harmful substances that come with food;
- contributes to the development of "good" microflora.
Berries
Fresh berries are one of the most important components of a healthy diet. Their main function is to reduce oxidative processes in the body, which, as you know, provoke it to premature aging and depress the immune system.
About the benefits of berries
Most berries contain natural antioxidants, including:
- vitamin C - maintains the health of blood vessels, joint tissue and skin;
- quercetin - relieves inflammation, improves brain function, stopping the process of memory loss;
- anthocyanins - provide prevention and treatment of arthritis, exhibit anti-inflammatory properties.
Green tea
About 450 types of organic compounds, about 500 elements and almost the entire vitamin range were found in the composition of green tea. But special attention should be paid to substances due to which green tea is able to show its beneficial properties.
Immunity is the immunity of the body to harmful microorganisms, viruses, helminths and other agents hostile to our health. The tasks of immunity also include monitoring the stability of the genetic composition of cells or, in other words, antitumor protection. Immunity is a very complex multi-level protection of the body, which was developed in the process of evolution and continues to change, more or less successfully adapting to changes in the human environment. Immunity is innate, that is, inherited (genetically) and acquired, resulting from an illness or due to vaccination.
But immunity is not a reinforced concrete wall, it is quite easy to undermine it. Here are a few factors that negatively affect the immune system:
- Irrational nutrition, which is dominated by refined foods, various chemical additives and semi-finished products.
- The use of antibiotics, and not only for human treatment, but in raising livestock and poultry for food production.
- All kinds of toxic effects associated with production factors and unfavorable ecology.
- Mutation and adaptation of bacteria, viruses and pathogenic flora - as a result of the impact of unfavorable ecology, the use of antibiotics and toxic effects.
- An ever-increasing amount of stress and depression due to modern living and working conditions.
- Chronic and incurable diseases, the number of which has been steadily growing in recent years.
- Alcohol abuse.
- Smoking.
- Caffeine is found not only in coffee, but also in tea (except green) and carbonated drinks.
play a major role in maintaining immunity healthy lifestyle life, moderate exercise and, of course, proper nutrition. What is needed to maintain immunity? What foods that increase immunity are necessary for our body. Nutrients There are quite a few important for immunity, therefore, nutrition should be varied and balanced. To maintain immunity, proteins, vitamins, unsaturated fatty acids of the Omega-3 class, zinc, selenium, iodine, lacto- and bifidobacteria, phytoncides and dietary fiber are needed. Each substance has its own special effect on the immune system. Let's consider each of them in more detail.
Squirrels. Proteins are sources of essential amino acids, necessary for the synthesis of immunoglobulins, and also contribute to the restoration of cells affected by bacteria and viruses. Products that increase immunity are fish, especially sea, meat, eggs, dairy products, cabbage (white, cauliflower, broccoli), nuts, mushrooms, legumes, cereals.
Zinc. Zinc is involved in the synthesis of thymus hormones - the main immune gland, regulates the level of cortisol, which suppresses immunity, promotes the formation of immune cells, including phagocytes, and also enhances the immunostimulating effect of vitamins A and C. Foods containing zinc include sea fish, meat, liver, shrimp and oysters, oatmeal, nuts, mushrooms, egg yolks, cheese, green peas, beans.
Selenium. Selenium has an antioxidant effect, is involved in the production of antibodies that fight infections, and, among other things, contributes to the preservation of zinc in the body. Products containing zinc: sea fish, seafood, "live" (not fried) nuts, seeds and cereals, mushrooms, brewer's yeast.
Iodine. Iodine is very important for thyroid gland, as it produces hormones responsible for immune defense. Products containing iodine: sea fish, seafood, sea kale, fresh milk, eggs, garlic, tomatoes, carrots, beans, lettuce, green salad, asparagus.
Lacto- and bifidobacteria. Lacto- and bifidobacteria form the immune status of a person, create a favorable environment for the reproduction of defender cells, destroy the pathogenic intestinal microflora, synthesize amino acids and promote digestion, suppress putrefactive processes and kill pyogenic microbes. Products containing beneficial bacteria: any "live" sour-milk products, sauerkraut, soaked apples, kvass.
Alimentary fiber. Fiber is a natural sorbent of poisons, cholesterol, salts of heavy metals and other harmful substances, activates immune cells and neutralizes inflammatory processes. Fiber is soluble (pectin, gluten) and insoluble (cellulose, hemicellulose and lignin). Foods with dietary fiber: oatmeal, citrus fruits, apples, cabbage, nuts, bran, whole grains and legumes, sunflower seeds.
Phytoncides. Phytoncides kill pathogens, bacteria and fungi, increase the body's resistance to infections and enhance the recovery processes in tissues. Products with phytoncides: onion, garlic, radish, horseradish, bird cherry, black currant, blueberry.
unsaturated fatty acids. Omega-3 unsaturated fatty acids contribute to the regulation of inflammation processes and affect the strengthening of the immune system. Foods rich in omega-3 fatty acids: fish oil, oily sea fish (salmon, tuna) and trout, seafood, olive oil.
Vitamin A. Vitamin A enhances the activity of the body's defenses, protects the skin and mucous membranes from drying out and cracks, preventing the penetration of harmful bacteria, helps the work of phagocyte cells, is an antioxidant that protects the immune system from free radicals. Foods containing vitamin A: all red and orange vegetables and fruits (pumpkin, carrots, tomatoes, sweet peppers, mangoes, sea buckthorn, apricots, apples, melon, grapes, cherries, rose hips), green vegetables (broccoli, spinach, green onion, green peas), herbs (mint, nettle, parsley, sorrel), animal products (fish oil, liver of fish and animals, milk, eggs, butter, cheese, cottage cheese).
Vitamin C. Vitamin C increases the body's resistance to adverse environmental factors (infections, stress, hypothermia, etc.), increases the production of interferon and antibodies that protect the body from viruses, strengthens blood vessels, participates in the production of immune cells, is a powerful antioxidant that protects cells from damaging effects of free radicals. Vitamin C foods: oranges, lemons, grapefruits, tangerines, kiwi, black currants, rose hips, wild strawberries, mountain ash, sea buckthorn, cranberries, persimmons, apples, sauerkraut, cauliflower, broccoli, Brussels sprouts, bell peppers, tomatoes, herbs , wheat sprouts.
Vitamin E. Vitamin E prevents inflammatory processes in the cells and tissues of the body, slows down the aging of cells and tissues, and is also an antioxidant that protects cells from free radicals. Foods containing vitamin E: unrefined vegetable oils (olive, sunflower, linseed, corn, etc.), avocados, seeds, nuts, liver, butter, egg yolks, oatmeal, wheat germ, green leafy vegetables, legumes.
B group vitamins. Folic acid, riboflavin, pantothenic acid, pyridoxine, thiamine, cyanocobalamin stimulate the immune system during periods of stress and during recovery from illnesses and contribute to the production of antibodies to fight infections. Foods containing B vitamins: legumes, nuts, seeds, wheat germ, brown rice, buckwheat, oatmeal, millet, brewer's yeast, rye bread, eggs, greens.
In addition to the above products, in nature there are special herbs and plants that increase immunity. These are ginseng, echinacea, licorice, goldenseal, red clover, dandelion, milk thistle, garlic, onion, St. John's wort, elecampane, celandine, aloe, rosea rhodiola, spices (cinnamon, ginger), etc. These herbs can and should be included in a variety of fees to increase immunity. Such immune preparations can be taken during an illness to speed up recovery, as well as as a preventive measure.
Tonic drinks and mixtures can be a good help for immunity. Try some of these recipes.
1. 700 g blackcurrant, 500 ml. water, 6 tbsp. honey. Rub the currant through a sieve and combine with water and honey. The resulting drink should be drunk within 2 days, slightly warming up before each dose.
2. 1 stack. water, ½ lemon, 1 tbsp. honey. Squeeze the juice from the lemon and mix with water and honey. Take ½ stack. 2 times a day.
3. 2 tablespoons crushed elecampane root, 500 ml of port wine. Put elecampane root in port and heat the mixture in a water bath for 10 minutes. Cool down. Take 50 ml before meals. This drink is good for men.
4. Take dried chamomile, raspberry leaf and lime blossom in equal proportions. 1 tsp mix brew 1 stack. boiling water and let it brew for 15-20 minutes. Strain and drink a glass of infusion 2 times a day. This tea is recommended for women.
5. Mix honey and walnuts in equal proportions. Use 1 tbsp. 2-3 times a day. This tasty medicine helps debilitated patients, pregnant women, nursing mothers and children well.
6. 1 stack. walnuts, 1 stack. dried apricots, 1 stack. raisins, 2 lemons, 1.5 stack. honey. Pass dried fruits and lemons, along with the peel, through a meat grinder and mix with honey. The resulting mixture, take 1 tbsp. 3 times a day half an hour before meals.
7. 100 g raspberries, 100 g strawberries, 100 g black currants, 1 glass of soy or regular milk, 1 tsp. sesame seeds. Whisk in a blender. This cocktail is good to drink in the morning.
8. 2 large heads of garlic, 6 lemons. Grind the garlic in a blender, squeeze the juice from the lemons. Pour juice over garlic gruel, stir with a wooden spoon, tie the neck of the jar with a clean cloth and infuse for a week in a dark, warm place. Take the resulting infusion of 1 tsp. diluted in a glass of water, after meals, for 2 weeks.
9. Grind an equal amount of dried fruits of red or chokeberry and wild rose in a coffee grinder. Brew 1 tsp. powder for 1 stack. boiling water and drink instead of tea. This drink is especially useful for children.
10. 4 kg of celery root, 400 g of horseradish root, 400 g of garlic, 400 g of honey, 8 lemons. Pass all the ingredients through a meat grinder, put in a glass dish, tie a cloth around the neck and put it in a warm place for 12 hours (at least 30ºС), then put it in a cool place for 3 days. Then squeeze the juice, bottle it and refrigerate. Take the received medicine for 1 des.l. 3 times a day 15 minutes before meals. As a bonus, you will have a pleasant side effect from this composition - a rejuvenating effect.
11. 5 quail egg yolks, 1 tsp. garlic oil, 50 g of "live" kefir or yogurt. Mix ingredients and drink on an empty stomach 30 minutes before breakfast.
This is only a small fraction of folk wisdom, but all these drinks and elixirs will only help if you take good care of yourself. Respecting the principles healthy eating, you will support your immunity at the proper level. One such healthy principle is eating fresh, uncooked fruits and vegetables. Add to this moderate physical activity and fresh air - and you will not be afraid of any colds!
Eat a varied and healthy diet and stay healthy!
Larisa Shuftaykina
The main causes of low immunity, nutritionist Jean-Paul Kürte considers stress, chronic fatigue, a lack of key protective substances and, on the contrary, an overabundance of those that feed pathogenic viruses and bacteria. So adjusting the menu will give excellent results that can be seen in just a couple of weeks.
1. Magnesium to reduce vulnerability
Magnesium brings peace. In a stressful situation, whether it's a surprise, bad news, or overwork, we mobilize our attention and energy to find a solution. And the body consumes magnesium reserves to restore balance. To reduce the negative effects of worries, it is important to get enough of this substance with food.
Where to find? First of all, in mineral water (a liter contains approximately 100 mg of magnesium). On it you can make tea, cook soups and cereals. Magnesium is also found in legumes, vegetables, seafood, walnuts, hazelnuts, almonds and soy. There is a lot of it in whole grain cereals: buckwheat, millet, pearl barley, spelled, wild and brown rice, oats, quinoa, bulgur. But instant cereals and cereals in this sense are absolutely useless.
2. Zinc to enhance protection
Most important mineral to fight infections. It is essential for the production of antibodies and white blood cells, two of our body's main defenses. Meanwhile, 80% of the world's population does not receive recommended daily allowance zinc, which is 15 mg. Especially often it is lacking in older people, in whose body it is less absorbed.
Where to find? In animal protein: white and red meat, fish, eggs, seafood, crayfish. Zinc from plant foods is poorly absorbed. Therefore, vegetarians should donate blood twice a year to check the level of this mineral in the body.
3. Vitamin D to prevent disease
Vitamin D strengthens bones by promoting calcium absorption. Therefore, it is traditionally used to prevent rickets in children and osteoporosis in the elderly. However, new research shows that the ability of the vitamin does not end there. This substance prevents the development of breast, prostate and intestinal cancer, as well as diabetes. In addition, the vitamin is responsible for the normal functioning of white blood cells.
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Where to find? It is found in food in small quantities. Unless in fatty sea fish it is enough. But vitamin D is formed in our body under the influence of sunlight. 15 minutes in the sun at least once every two days is enough. In spring and summer, this is no problem. But in the fall and winter it is worth taking pharmacy vitamin D.
4. Vitamin C for energy
An antiviral substance, vitamin C gives white blood cells energy to destroy bacteria and viruses. Remember the golden rule. In those moments when it is especially easy to get sick - if you are very tired, have talked with a cold person, or feel like you are about to get sick - increase your vitamin C levels in your body as soon as possible.
Where to find? Heat-sensitive vitamin C is found only in raw, uncooked fruits and vegetables. Especially a lot of vitamin C in goji berries, kiwi, black currants, strawberries, cherries, guava, citrus fruits, sweet and hot capsicums, dill, parsley, spinach, cabbage, turnips, sorrel, watercress.
Green tea (especially matcha varieties), red wine, dark chocolate, and rich red or black berries help maintain adequate levels of vitamin C.
Three questions for nutritionist Jean-Paul Kürte
Psychologies: How does our menu affect the body's ability to resist infections?
Jean-Paul Curte: From food, the body receives energy to resist the attacks of viruses by producing antibodies and white blood cells. To increase immunity, you need to include in the menu foods that help the body, and reduce the number of those that help infections. Of course, without rushing to extremes and without losing the main thing - the pleasure of eating.
What food weakens the immune system?
Primarily saturated fatty acids. They are found in butter, cheese, fried foods. In addition, the excess meat on many people's menus leads to higher iron content. And this accelerates the reproduction of pathogenic bacteria. True, the lack of this element also reduces immunity. It is important to consume it in sufficient quantity.
Sufficient, deep sleep, ability to manage stress, as well as moderate exercise stress every day to maintain muscle mass, which naturally decreases with age. Muscle contains glutamine, the main fuel for white blood cells. In addition, it is good to arrange detox courses for yourself. Best twice a year, in spring and autumn.