Cold and flu season has already begun. On public transport and at adjacent tables in offices, sneezing and coughing are increasingly heard. And despite the fact that in such cases the Ministry of Health recommends sitting at home so as not to infect others and not to get complications, many especially
zealous office workers go to work under any circumstances and in any condition. In order not to join the ranks of sneezers, you need not to forget about the main aspects of a healthy lifestyle - this is a full sleep, sports and proper nutrition. I offer you 5 products that, due to their properties, help to resist winter misfortunes.
I will say right away that these are not standard citrus fruits.
1-Fish
Fatty fish contains a large amount of protein and omega-3 fatty acids. Protein is necessary for the synthesis of immune system structures (skin, membranes, cells and antibodies). Without these structures, the immune system is like a soldier without weapons, which remains defenseless against viruses and bacteria invaders. The recommended dose is 2-3,100-gram servings per week.
2-Yoghurt
In addition to a large number of proteins, yogurt contains probiotics that strengthen the immune system. This is due to "friendly" bacteria that do not allow "bad" bacteria to exceed the permissible level. The recommended daily rate is about 200 ml.
3-egg
One medium-sized egg contains 6.8 g of protein. Protein is a necessary building material for muscles and for keeping the body in good shape. In addition to protein, eggs also contain a large amount of vitamins and minerals. These include vitamins B6 and B12, which help maintain a healthy immune system.
4-Nuts
Nuts are a high-protein snack. Also, nuts are a good source of seeding and zinc – these two minerals are essential for maintaining the immune system in good condition.
5-Sweet pepper and greens
From childhood, we were taught to think that the highest content of vitamin C in citrus fruits. As soon as we felt unwell, we were immediately advised to drink tea with lemon and eat more orange. In fact, the content of vitamin C in bell peppers is much higher than in citrus fruits. Also rich in vitamin C are spinach, Brussels sprouts, lettuce and broccoli. And although vitamin C can not banish a cold or flu, it will help reduce the time of illness and speed up the healing process.
Red sweet peppers have three times more vitamin C than orange. It is recommended to eat at least some of these types of vegetables raw, as the cooking process reduces the content of nutrients.
Now we clearly do not have the season of Bell peppers and greens, but many grannies on the market keep up with the times and sell not only standard white cabbage, but also Brussels sprouts of their own production. As for broccoli, it can simply be lightly boiled in salted water and served with meat dishes or with an omelet.