Food for good immunity

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Healty food

It is getting colder, there is less and less sun, winter is at the door… We are weaker, melancholic, more susceptible to infection. The body needs to get used to the new conditions, in which proper nutrition is of great importance.

Only a well-balanced diet over a long period of time can effectively raise the body’s defenses. In addition, regular moderate physical activity and sufficient hours of sleep play an important role in achieving and maintaining good physical fitness.

A balanced diet should include all the food groups from which to choose the most beneficial. Selected foods should contain large amounts of vitamins C, E and A and minerals such as zinc, copper and selenium.

Fruit
First of all, citrus fruits (lemon, oranges, tangerines, grapefruit) should be consumed, but also pomegranate, kiwi, apples, pears, apricots, bananas, etc. Include nuts, almonds, hazelnuts on the menu.

• Vegetables
At the top of the list are fresh and sauerkraut, spinach, cauliflower, lettuce, kale, onion, garlic, parsley, chicory, currant, beetroot, carrot.

• Legumes
Legumes contain carbohydrates, proteins and fats, as well as many vitamins and minerals, ballast, phytochemicals and antioxidants. Choose beans, peas, soy, lenses, chickpeas, beans…

• Cereals
Refined flour products should be avoided. Instead, consume whole grain cereals, pastries and pastas.

• Fat
Olive and pumpkin and rapeseed oil are the health and nutritional benefits.

• Sweets
Replace heavy pastries with dried fruits and bony fruit.

• Liquid
Take enough fluids every day. In addition to water, natural fresh fruit and vegetable juices, warm teas (pomegranate, sage, linden), soups and stews are recommended in the cold months.

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