In winter and spring, the recurrence of influenza states and respiratory inflammations is the result of a poor immune system.
Healthy habits can help strengthen our defenses. Ensuring a balanced diet, not smoking, protecting yourself from environmental pollution, fighting stress, getting enough sleep and avoiding a sedentary lifestyle and moderate physical exercise such as walking an hour a day can be a good way to reinforce your own immunity naturally.
It is important that you know what foods will help strengthen your defenses so that you fight the uncomfortable symptoms of these diseases as quickly as possible.
Some of the foods you should not stop eating are:
Garlic : Raw because in this way it does not lose any of its infinite properties. Increases defenses and improves the body's response to the attack of viruses and bacteria. It also serves to treat respiratory infections and cough. Its mucolytic properties help to expel mucus in flu and catarrh processes.
Onion: Its beneficial effect is similar to that of garlic, although its advantage is that it does not lose its properties when cooked. Relieves lung congestion, calms cough and disinfects mucous membranes. Its content in quercetin and cysteine makes it a great ally against allergies and conditions such as asthma, sinusitis, rhinitis or bronchitis, if consumed frequently. Use it on almost every meal.
Citrus: Rich in vitamin C, they help strengthen defenses and relieve the common symptoms of colds and flu. It is very good to take every morning a juice of kiwi or natural orange and in the afternoon take a hot water with lemon and honey. You will feel much better.
The kiwi provides more than twice as much vitamin C as the orange (it favors the absorption of iron) and covers the daily needs of iron, both in the case of adults and children's. It is known for its effect in the fight against constipation. This vitamin is an antioxidant, which means that it stimulates the immune system to prevent possible infections such as colds and flu.
The orange is very rich in vitamin C, much more than tangerine, although it contributes great dose of beta-carotene, provitamin A. It is recommended to alternate them. In addition, we must not forget the lemon especially when we are already sick. Its antiseptic power makes it an infallible natural remedy against cough and sore throat.
The egg: Food rich in minerals, especially selenium and zinc, which help to keep the immune system healthy. There are studies that indicate that the deficiency of one and the other is related to the increase in colds and flu or the more acute development of these diseases.
Vegetables: They have folic acid that helps fix the iron of meat, fish and eggs. A good level of iron and other minerals are essential for immunity. Spinach, chard, peas, potatoes, prunes, raisins, dried figs, lettuce, oatmeal and, above all, parsley, dill, bay leaf, garlic and onion are bactericidal and should be present in our meals.
Nuts: Forget about the bad reputation that surrounds them and their high caloric intake. The large doses of energy in winter are justified because it is the way to maintain body temperature. Although it is not about abuse. The recommended is about 60 grams of nuts per day: Nuts, hazelnuts, almonds, pistachios.
Foods rich in beta carotene: Like oranges, carrots, melons, spinach, broccoli. The beta-carotenes favor the regeneration of the respiratory mucosa and prevent bacterial invasion.
B eber chamomile: It is always healthy, in winter it is especially for its antitussive power. And is that this infusion, highly recommended in case of stomach pain, has properties to soothe and relieve cough.
Cabbages, cauliflowers, beets, radishes and watercress: Express antibiotic, antitussive actions and mucolytics. In case of bronchitis, sinusitis or laryngitis can be consumed in soups or concentrates.
Honey: Not only has a healing power, but it is also preventive, as it helps to increase the defenses. Include a spoonful each morning in the milk to start the day with more energy and avoid unwanted colds and flu.
Legumes: Being especially energetic are very beneficial to maintain body temperature in winter. All provide iron, which helps improve the immune response. Rich in antioxidants, act as natural anti-flu and help reduce the toxins that causes infection, strengthen the immune system and shorten the duration of flu or the cold.
The spicy and some species: Seasoning the winter salads with cloves, cinnamon, pepper, chili and ginger will warm up, promote expectoration and sweating and help eliminate bacteria. These species are rich in antibiotic essences, fluidifying the mucus and are expectorants.
Zinc: It is a mineral that helps in the regeneration of the respiratory mucosa and increases the defensive capacity. Example: Legumes, lean meat, boiled eggs, brewer's yeast, oysters, whole grains, soy, fish, egg yolk, mutton, liver, poultry, sardines or seafood.
Yoghurts: It does not prevent, but it is essential to include it in the diet when, in case of illness, the doctor recommends the use of antibiotics. These destroy the intestinal flora that must be regenerated, and for this the daily consumption of these dairy products is beneficial. If we want to prevent the flu ends with stomach pain we would have to eat a yogurt for each day of treatment.
Red fruits: Like strawberries, raspberries, blackberries, blueberries have bactericidal power . These fruits also improve microcirculation, so they are also recommended to improve eyesight and hearing.
Mushrooms, mushroom: They have antibacterial and antitumor properties.
Fish : In addition to having heart-healthy properties, it is rich in a mineral that helps white blood cells eradicate the flu virus. Many types of fish, especially blue, are rich in omega-3 fatty acids, which helps reduce lung inflammation and protect the lungs from respiratory infections.
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