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During the winter, factors such as drier air, constant changes in temperature, increased pollution and the greater number of people in the interior favor the emergence of diseases such as influenza, asthma and rhinitis, occurrence of infections.
But it's not impossible to get through the cold seasons without colds and without allergic crises, as the adoption of some nutrition-related care that strengthens the immune system responsible for natural defense body can help solve the problem. "The role of food is fundamental and extremely important in maintaining and strengthening the immune system because it is through them that we absorb most of the nutrients that our body does not produce," says Renata Domingues, specialist in nutrition, director in charge of the Adah Clinic and vice-president of the Brazilian Association of Medical Nutrology (Abranutro). To help, the specialist has indicated the main nutrients that should be part of the nutrition of those who want to boost the immune system and who should be in the diet.
In addition to nutrients, the nutrológa recalls that badfeeding and water consumption and foods rich in probiotics are also essential to the proper functioning of the immune system. "However, if you feel that your immunity is lower than what it should be, it is important that you consult a doctor because only he can indicate the best treatment for your case."
See which foods to choose for Vitamin A
Foods rich in vitamin A, such as chicken liver, eggs, fish, seafood, carrots, spinach and lemon, play a vital role in the immune process through the nutritional properties as well as damage to the DNA, as well as the growth, development and maintenance of the skin and have an antioxidant action.
Vitamin B6
Vitamin B6, also known as pyridoxine, is important for the maintenance of the immune system because it participates in more organic functions than any other isolated nutrient, contributing to the metabolism of proteins and fats to the formation of hemoglobin. Being found in sunflower seed, banana, spinach and pork and fish, the nutrient is also essential for those who want to maintain healthy skin and nervous system health.
Vitamin E
A Vitamin E, found in foods such as cereals, vegetable oils, meat and eggs, must also be in the diet of those who want a healthy immune system, because it is a fat-soluble vitamin necessary for the proper functioning of many organs. antioxidant, being extremely useful in the natural retardation of aging, a process that also interferes with the performance of the immune system.
Vitamin C
Vitamin C also has an important function in the immune system, helping to repair and regenerate tissue, heart disease, by promoting the absorption of iron, lowering total cholesterol and triglycerides , fighting free radicals and, in doses, minimize the duration and symptoms of colds. They are a source of vitamin C like acerola, guava, kiwi, strawberry, orange, chili, broccoli, brussels sprouts, goji berries, cranberries and nuts of cashew.
Selenium foods such as Pará nuts and French bread increase the immune system resistance, which allows the body to fight more effectively against diseases, reduce the risk of cardiovascular disease and help to Detoxification
Zinc is another important mineral because it fights free radicals, helping the immune system to better prepare for chronic disease. Therefore, it is essential to consume foods such as oysters, shrimp, beef, chicken and fish, wheat germ, whole grains, nuts, cereals, vegetables and tubers rich in zinc.
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