WHAT TO EAT DURING WINTER TO AVOID OR DECREASE THE EXPOSURE TO THE FLU?

Centar za nutricionizam i dijetetiku inga markovic

In order to fight off various infectious agents or decrease their effect, it is important to have a good immune system. The resilience, also called the immune system, is the ability of the body to protect itself from the causative agents of infectious diseases. The strength of someone’s immune system determines their health, so if it gets weakened, the body becomes more suspectable to various infections, including the flu. Even though genetics is the one that determines how strong our immune system is the most, the effect of external factors is not weaker either. The most important external factor is our diet since the things we eat directly affect the strength of our immune system. Various foods or ingredients contain micronutrients – vitamins and minerals that are the stimulators or the defense functions of the body for viruses and bacteria.

In order to boost our immune system to create a defense against them, it is necessary to eat as many vegetables and fruits as possible, especially those rich in vitamins:

Vitamin A:
liver, fish oil, butter, spinach, carrots, tomatoes, beans, peas, melons, peaches, cheese, milk, and eggs.

Vitamin C:
briar, green walnuts, bell peppers, kohlrabi, kale, cabbage, spinach, cauliflower, tomatoes, garlic, potatoes, onions, oranges, lemons, strawberries, raspberries, blackberries, blueberries, apples, currants, cherries, and apricots.

Vitamin E:
wheat oil, wheat, olive oil, egg yolk, liver, nuts like almonds and walnuts

Zinc:
seafood, popcorn, pumpkin seeds, sesame seeds, fish, meat, wheat, meat, eggs.

The biggest mistakes that lead to the weakening of the immune system are the low intake of:

-vitamins, bioflavonoids, antioxidants, minerals
-too many toxins in food and water
-too much processed carbohydrates, especially sweets
-too much animal fat
-too much alcohol

Ingredients that help with the cold and flu are chicken soup, garlic, horseradish, chili peppers, black pepper, spicy curry, foods rich in vitamin C, and yogurt.

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