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With the onset of winter, with its unstable details and cold, sometimes cold weather, in some countries around the world, everyone is suffering from cold spells and flu symptoms and looking for different ways to provide them with a chapter. free of diseases and epidemics.
Nutrition expert Rick Hay has revealed a range of nutrients that boost immunity, which your body needs to stay healthy and resist colds, said Health Health, the health care website.
Hai explains that the food will help if you already have flu symptoms in cold weather or want to protect your immune system throughout the winter.
Add that when immune function is at risk can suffer from coughs, colds, allergies and increased inflammation in the body. If the immune response is too slow, it can increase our vulnerability to infection.
Generally, your immune system is well equipped to deal with exposure to pathogens, but sometimes it fails, perhaps in times of stress or undernutrition, resulting in more frequent, severe and persistent infections, including ulcers of the mouth, cold sores and castles.
The nutrition expert believes that vitamin A, C and D supplements can help strengthen the immune response, reduce infection and reduce the duration of infection.
Here are five key elements to preserve to strengthen your immune system:
Vitamin A:
Vitamins A and C act as a major antioxidant in the body, they help protect cells against oxidative stress caused by the environment, aging, stress and pollution.
Vitamin A enhances the safety and protection of the mucosal barrier while increasing vulnerability to infections.
A 2008 article on the effects of vitamins on the immune system indicated that vitamin A deficiency was associated with gastrointestinal gastrointestinal responses and increased mortality associated with gastrointestinal and respiratory infections.
Vitamin A deficiency can occur as dry skin, dry eyes or poor night vision.
You can find vitamin A, spinach, carrots, sweet potatoes, peppers, mackerel, salmon, tuna, butter, cheese and eggs.
Vitamin C:
Vitamin C improves immune system components through the activities of killer cells and natural microbes, which helps protect cells later.
According to research, it could also help reduce the duration of respiratory infections, as reported in the National Biotechnology Center report.
Vitamin reduces the duration of cold symptoms, as stated in a research paper its importance in the prevention and treatment of colds.
If you are deficient in vitamin C, you can easily have bruises, bleeding gums or poor healing.
It is recommended to eat fruits and vegetables containing vitamin C, broccoli, Brussels sprouts, cauliflower, green and red peppers, spinach, cabbage, tomatoes, squash. winter, sweet and white potatoes, oranges and kiwis.
vitamin D):
Vitamin D is also an integral part of the healthy immune system, especially in winter, when the body needs sunlight to produce it.
The Sun vitamin, as it is called, is considered anti-inflammatory and resists the risk of cardiovascular disease, multiple sclerosis, rheumatoid arthritis and type I diabetes. It also contributes to bone health. Vitamin D deficiency can cause rickets in children and increase the risk of osteoporosis in adults.
Vitamin D deficiency is associated with increased susceptibility to infections, according to a study published in the Journal of Medicine, and also strengthens the natural immune response against various infections, including the flu and upper respiratory tract.
Only 5 to 10 minutes of sun exposure on the arms, legs, hands or face, two to three times a week, provide you with a vitamin D supplement, as well as an increased intake of vitamins and supplements, providing the body with sufficient levels of vitamins, in front of the National Center for Biotechnology.
Vitamin D is found in oily fish such as tuna, mackerel, cowpea, cheese, egg yolk, some dairy products, orange juice, soy milk and cereals .
Raspberry (tongue):
It comes from herbs and plants that play an important role in the health of the immune system and has been used as a mulberry tree in traditional medicine as a respiratory stimulant.
Research has shown that it has antiviral activity against both the influenza virus and herpes simplex: it contains plant chemicals that promote the circulation of hemoglobin on the outer surface of viruses, preventing them from penetrating in the cells in which they can multiply.
Another study showed in 2016 that it could also reduce the severity and duration of colds and that it provided effective and safe treatment.
Sage:
The Journal of Traditional Complementary Medicine indicated that this plant has anti-cancer, anti-inflammatory, anti-inflammatory, antimicrobial, hypoglycemic, blood deficiency and memory enhancement effects.
It can be taken with hot tea, boiled in water and sweetened with white honey to relieve coughs and sore throats.
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