Autumn is coming and with it a lot of respiratory viruses. It is inevitable and, moreover, we favor infections through the use of Heaters that dry out the upper airways and often with insufficient ventilation.
But we can do a few things to prevent them: wash our hands often, avoid crowds, live a healthy life This includes physical exercise, rest and sleep, and a diet that provides all of the essential nutrients, especially those needed to fight infection.
Nutrients of particular interest are those with antioxidant properties and those that are essential for the functioning of the immune system.
vitamin C
Vitamin C is one of the most important boosters for your immune system and should not be missing from your diet.
- Protect your immune cells from oxidative stress.
- catches free radicals damage the cells
- Contributes to formation of white blood cells fighting viruses.
The daily dose of vitamin C recommended by the Spanish health authorities is 60 mg, but also by other nations and international experts They advise reaching 100 mg. Vitamin C is found in fruits and vegetables, mainly citrus fruits, peppers and various types of cruciferous vegetables such as broccoli or Brussels sprouts.
Remember that vitamin C is destroyed by heat raw or undercooked steamed foods They deliver it in larger quantity.
Vitamin D
Nothing works in autumn and winter without the so-called sun vitamin. Vitamin D is essential for your immune system to produce and activate defense cells. Vitamin D levels are highest in summer, but supplies are depleted in the cold months. There’s less sun exposure and it’s harder to keep them full because we spend less time outdoors.
The best-known function of vitamin D is its effect on calcium metabolism and the maintenance of bone mineral density. However, it has been discovered that many tissues and organs in our body have receptors for vitamin D, and it is now known to improve muscle strength, reduce the risk of colon, breast and prostate cancer, improve diabetes control and Reduces the risk of infections and autoimmune diseases.
For this reason it is important During the summer months, use as much sunlight as possible and stay outdoors as much as possible.
If you suspect you may have a vitamin D deficiency, You can ask your doctor for a test. Your doctor will tell you if you need to take a vitamin D supplement.
iron
Iron is the most important mineral responsible for transporting oxygen in your body. When a deficiency occurs, your immune system cannot function properly. You may feel weaker and often get infections. Pallor of the face and mucous membranes, headaches and brittle nails are also common signs of iron deficiency. In this video you can discover other causes that can make you suffer from iron deficiency:
In order to stay fit in the fall, you need to make sure you are getting enough iron. In a vegetarian diet, it is the foods that provide the most iron Legumes, seeds (especially sesame), pistachios, spinach, millet and raspberries.
zinc
Zinc is involved in cell development, metabolic processes, hormone production and immune function. Studies show that this is so important in the fight against viruses that certain dietary supplements can slow down the development after an infection and reduce the intensity of symptoms and the duration of the illness.
If you want to spend the autumn and winter healthy, You need to make sure you’re getting enough zinc through your diet. The highest amounts of zinc are found in shellfish, but there are good plant sources like pumpkin seeds, whole wheat bread, cheese, milk, and eggs.
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