There are simple rules to follow to ensure a healthy winter: sleep well and enough; learn to manage stress; exercise at least thirty minutes a day; avoid smoking; limit alcoholic beverages and fill up on vitamin D. But it is above all at the table that we can effectively pass to the attack: with food that is "friendly" to the immune system, ailments and discomfort will stay away.
These are the best foods to eat when you have a cold.
There are foods that can worsen the symptoms of the flu, which should therefore be avoided during colds, coughs and seasonal malaise.
To help the immune system stay healthy, sleep quality can also be improved by sleeping naked. These are the symptoms of a weakened immune system.
A feverish state can appear when the immune system is weakened. Here is what the normal body temperature is for adults and children.
Being happy can also improve your immune system.
Maintaining proper nutrition is also the basis of the 21 day theory.
. Where do you find it? The precious allies able to make a substantial contribution from this point of view in the winter months are undoubtedly citrus fruits. They arrive on our tables in November and are good and juicy until April. Blond, red oranges, mandarins, clementines, lemons, grapefruits, cedars are a concentrate of goodness. Kiwis and pineapples are also in season and rich in this precious nutrient.
Vitamin C is also found in fruit and vegetables in November and December.
One of the essential minerals to balance the immune system is selenium, which prevents the oxidative damage to which our body is subjected; detoxifies the liver and affects the proper functioning of the thyroid, as well as regulating metabolism. The foods that contain generous amounts of it, to be added to the shopping list, are: Brazilian nuts (five per week are enough), cashews, sunflower seeds, mustard and brown rice, as well as some fish such as tuna and sardines
greens, such as savoy cabbage, chard, spinach, broccoli, Brussels sprouts. The merit of their goodness lies in the healthful phytochemicals they are rich in. Fiber, vitamin A, magnesium, folic acid abound and strengthen the immune system. Bring one portion to the table a day. The beneficial orange, on the other hand, is that of pumpkin. Delica, Butternut, Hokkaido, Moscata, is a source of vitamin A that must not be missing. Not only that, it is also the color of two spices: curry and turmeric. A few grams and you do. full of antioxidants that help increase the immune system.Turmeric would also fight inflammation.
Among the autumn foods useful for strengthening the immune system there are also many autumn foods that help control endometriosis and reduce associated pain.
to buy fish, as long as it is not canned or smoked. Tuna, salmon, blue fish, such as anchovies, sardines and mackerel, are essential to support the immune system. The recommended dose is at least 100 grams twice a week. These oily fish are readily available and, in the case of oily fish, also inexpensive. They are a valuable source of protein, vitamin D and long-chain omega-3 fatty acids, which help regulate inflammation in the body. Oily fish is one of the foods indicated to prevent cognitive dysfunction and brain decay. Also seafood they are allies of the immune system, because they are rich in zinc and vitamin B12. During the winter season you prefer mussels and scallops, which are caught during this period. A healthy suggestion: prefer fresh or frozen fish to canned or smoked in bags! To balance the immune system even more, and to add flavor to the fish, bring garlic, rich in allicin, with antibiotic and antifungal effects and able to prevent colds, into the kitchen.
and they are a valuable protein source capable of guaranteeing a great immune response. Chickpeas, beans, lentils should be eaten at least three times a week because they repair and make body tissues grow, satiate and regulate blood sugar. The dry ones to soak or cook without first soaking them are excellent, but for convenience you can also use legumes in jars to enrich soups and minestrone, or to prepare humus, legume curry or hot and cold side dishes.
80 grams every day ensure balance of the immune defenses because they contribute to intestinal well-being. Buckwheat, oats, spelled and barley are cereals rich in fiber, mineral salts and essential fatty acids. Get off to a good start in the morning: oat flakes are the ideal choice. A warm and delicious porridge for breakfast is a panacea for the body. Chia seeds can also be added to it. As far as the type of bread is concerned, it is useful to know various ingredients, flours and yeasts for a more suitable choice for personal nutrition.
Also when choosing the healthiest takeaway foods to order, pay attention to the presence of substances that are friendly to the immune system.
, for example: in fact, it contributes to the proper functioning of the immune system. Thanks to the lactic ferments, which regulate the intestinal flora and therefore the body's defenses. Frozen yogurt is also beneficial.
Also excellent is a square of dark chocolate (25 grams per day, with at least 70% cocoa), which is a concentrate of energy. It contains serotonin, known as the "happiness hormone", endorphins, effective pain inhibitors, and diphenildantonine, an antidepressant. Above all, chocolate stimulates the production of T lymphocytes, which act against infections.
In the future, knowing how many nutrients a certain food contains will be easier, thanks to the new Italian food labels and a nutritional logo called NutrInform Battery.
.Among the foods that increase the defenses there are also functional foods that improve skin aging.
