We all know about the benefits of vitamin C on our immune system. What we must emphasize, however, is that we must strengthen our body with vitamin C, before the first symptoms and not when they appear. Vitamin C protects us from colds and offers us protection against aging, certain forms of cancer and cardiovascular diseases, due to its antioxidant action. Vitamin C is found in all citrus fruits, peaches, kiwis, green leafy vegetables, broccoli and peppers. Include fruit juices and salads rich in vitamin C in your diet and you will meet your vitamin C needs.
Another very helpful vitamin for the immune systemour poetic is vitamin A, which helps us produce white blood cells necessary for the defense of our body. Vitamin A is found in liver, butter, full-fat dairy products as well as orange or green plant foods that contain it in the form of beta-carotene, such as carrots, sweet potatoes, sweet pumpkin, peaches, apricots , exotic fruits and green leafy vegetables.
In addition, various minerals and trace elements contained in food protect us from viruses. Like zinc contained in animal foods, mainly meat, poultry and fish. Iron, the lack of which makes us more vulnerable to infections, is found in offal and red meat as well as plant-based foods such as legumes, nuts and green leafy vegetables. It is good to combine the consumption of vegetable sources of iron together with foods rich in vitamin C to increase its absorption by the body. For example, eating legumes in combination with a broccoli salad or eating nuts in combination with a fruit rich in vitamin C or its juice. Selenium is another trace element that helps protect our immune system and good sources of it are nuts, tuna and whole grains.
But there are also foods that help prevent and treat viruses. First of all, soups that are a purely winter food, which help the respiratory system work better, softening the pharynx and reducing coughing. The most suitable choice is chicken soup and/or snakes, which also help with the symptoms of gastrointestinal viruses.
Finally, drinking plenty of fluids and especially hot drinks helps a lot in dealing with a cold. In particular, in conditions of fever where the body is dehydrated, we should consume at least 2 liters of fluids daily. Decoctions such as linden, chamomile and tea help with sore throats and coughs. The addition of honey gives a more pleasant taste and the addition of lemon a quantity of vitamin C.
It would be good if symptoms of infection appear to limit smoking and alcohol consumption, which irritate the throat and make breathing difficult. Of course, getting enough sleep and rest will also make you less vulnerable or help you recover faster.
Clinical dietician, MSc., PhDc.
