What to eat and 7 tips to avoid colds and flu

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With the arrival of winter, there is also the flu and cold season, as the cold makes the body more prone to these diseases. Furthermore, the drop in temperatures makes people spend more time indoors, making viruses spread more easily. To avoid susceptibility to these diseases, it is important to pay attention to quality of life and especially good nutrition to keep our immune system efficient.

However, our immune system is complex and incorporates many organs and functions, and is influenced not by a specific food or nutrient, but by a variety of vitamins and minerals, combined with healthy lifestyle factors such as sleep, exercise and low stress levels.

In this sense, our first line of defense is to choose a healthy lifestyle to keep our immune system safe from environmental attacks.

1. Don’t smoke

2. Exercise regularly

3. Maintain a healthy weight

4. Consume alcoholic beverages in moderation

5. Sleep at least 8 hours a day

6. Try to minimize stress

7. Sunbathe daily

In addition, some nutrients were described as essential for the function of immune cells, including vitamin C, D, E, zinc, selenium, beta-carotene, glutamine, probiotics and probiotics.

Zinc: acts as a cofactor in structural roles in many proteins. Even a mild deficiency has been linked to poor defenses against flu and cold. Sources: red meat and poultry, beans, lentils, almonds, peanuts, whole grains, milk and dairy products

Selenium: it is a trace element that, like zinc, has functional, structural and enzymatic functions in a variety of proteins. Low selenium status is associated with an increased risk of chronic diseases, including cancer and cardiovascular disease. Sources: Brazil nuts, egg yolk, sunflower and chicken seeds

Beta carotene: Beta-carotene is an antioxidant that can reduce inflammation and increase immune function. Sources: sweet potatoes, carrots, papaya, pumpkin and tomatoes.

Glutamine: it plays a role in a variety of immune cells, including neutrophils, macrophages, and lymphocytes. Sources: Meat, eggs, fish, yoghurt, cheese, milk, beets, kale, parsley, cabbage, spinach, beans, broad beans and peas.

C vitamin: The deficiency of vit. C increases susceptibility to infections such as pneumonia, as low levels of antioxidants are unable to counteract the oxidative stress seen in this condition. Sources: red peppers, oranges, strawberries, broccoli, mangoes, lemon, orange, acerola and pineapple.

Vitamin D: research shows that taking vitamin D can reduce the risk of viral infections, such as those that cause colds and flu, by reducing the body’s production of pro-inflammatory compounds. Sources: cod liver oil, salmon, tuna and egg.

Vitamins E: is an antioxidant that helps fight free radicals and supports the body’s natural immune response. Sources: nuts, seeds and oil.

Thus, the ideal food for the best immunological results would be nutrition, which supports the functions of the immune cells, allowing them to initiate effective responses against pathogens, but also quickly resolve the response when needed and avoid any underlying chronic inflammation.

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