In the fall, many people have a weakened immune system. To avoid becoming a victim of viruses and colds, you need to lead a healthy lifestyle and eat right. Also, you should eat foods that strengthen the immune system. In order not to get sick in rainy weather, include these dishes in your menu.
A large part of our immune system is concentrated in the intestines. Yogurts and other fermented milk products contain beneficial bacteria that perform a protective function in our body and positively affect the immune system’s cells – leukocytes.
Therefore, people who regularly consume yogurts get sick on average 30-35% less often. Experts recommend eating 2 servings of natural yogurt, 150 grams each day.
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Whole grains are a real storehouse of vitamins, trace elements, and several other biologically active substances that positively affect the immune system. Oats and barley are especially useful for our immunity. They contain the substance beta-glucan, which improves the functioning of the immune system, particularly activates the activity of blood cells. Also, oats and barley are sources of fiber, which is necessary for the normal functioning of the gastrointestinal tract and the reproduction of beneficial microflora in the intestines.
Foods with a lot of vitamins and minerals
For the normal functioning of the immune system, the body needs vitamins and minerals; in particular, these are antioxidant vitamins A, C, and E and the trace element zinc. Vitamin C is found in black currants, cabbage, citrus fruits, rose hips, potatoes, and other vegetables and fruits. Carotenes (precursors of vitamin A) are found in carrots, apricots, pumpkin, and melon. Sources of vitamin E are seafood, vegetable oils. Be sure to include pumpkin seeds in your diet as they are high in zinc.
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Polyunsaturated fatty acids
Polyunsaturated (or omega-3) fatty acids are an essential class of substances that perform essential functions in our body. Unsaturated fatty acids have a positive effect on the work of the cardiovascular system and take part in eliminating inflammatory processes in the body.
Many polyunsaturated fatty acids are found in fatty fish and some vegetable oils, such as olive, flaxseed, corn.
Adapted and translated by Wiki Avenue Staff
Sources: Today Lifestyle