In the early fall you should take care of strengthening the immune system of the body to better cope with the seasons of colds and flu. What actions can we take to naturally support the body and immune system?
Definitely need to focus on exercise and healthy nutrition, rich in vitamins, minerals and antioxidants.
If we also take care of healthy sleep and limit stress situation, we’ll be ready for cold season for 100%. But what is there except fruits and vegetables?
1. Pickled products
While marinating the sugar contained in fruits and vegetables, is converted to lactic acid, which creates favorable conditions for development of beneficial bacteria. They inhabit the intestines and regulate the metabolism of the body. Pickled foods also strengthens the immune system because it helps to defend against infections. In the fermentation process, in addition to valuable vitamins C, also formed A, E, K and magnesium, calcium, phosphorus and potassium.
In traditional cuisines, pickled cucumbers and cabbage take an important place. But remember that we can also use for this process apples, pears, grapes, radishes, beets or olives. You Should experiment and diversify your menu. Fans of Eastern flavours can do it with such a dish as Asian kimchi.
2. Dairy products
Dairy products work the same way as described above. And as pickled foods, they contain lactic acid bacteria, which positively affect the microflora of the gastrointestinal tract, reduce the symptoms of lactose intolerance and support immune system.
They say now that the gut is our second brain. It’s true, because a balanced intestinal flora is essential for the proper functioning of the whole organism. Products such as kefir, yogurt or ryazhenka, are among the natural probiotics.
You don’t know what to eat between meals? Excellent and useful choice is a natural fermented baked milk or yogurt, which not only refresh you, but will improve metabolism and facilitate the absorption of nutrients that we consume. Just one glass of these drinks is enough to meet more than 20% of the daily requirement for calcium to strengthen bones.
On the recommendations of doctors and nutritionists is that you need to eat fish at least twice a week. Unfortunately, in our menu too few fish, particularly fatty varieties of fish. Such species as mackerel, sardines, tuna, even salmon and herring, provide the necessary materials to build the immunity with unsaturated omega-3 fatty acids.
They also have a much-needed vitamin D, which is worth taking, especially in autumn and winter to strengthen the immune system.
They are an excellent source of unsaturated fatty acids regulating metabolism and preventing the accumulation of unwanted fat. It is a rich source of zinc and selenium. It is desirable to include in the daily menu several different types of nuts. They are high in calories, so it is important not to overdo it. Even a small number of them reduces the feeling of hunger. No wonder the nuts are essential ingredients of diets for weight loss.