If you are on a daily basis will be included in their menu about five servings of fruits and vegetables, drink 8-10 glasses of water, and lean on the products listed below, your immune system will operate smoothly and efficiently the body resist disease.
So what foods should be put on the table more often to prevent colds?
Experts from the University of Vienna found that daily consumption of yogurt enhances immunity.
The optimal daily dose: two portions of yogurt 150 g each.
Oats and barley
These grains contain beta-glucan, a type of fiber with antimicrobial and antioxidant properties. As noted by Norwegian scientists, even more potent than echinacea. As research has shown, the animals that consumed the compound, were less prone to infection by influenza, herpes, anthrax. It should also be noted that beta-glucan enhances immunity, accelerates wound healing and improves the performance of antibiotics.
The optimal daily dose: at least one portion of the grain during one of three meals.
Garlic contains the active ingredient allicin, which fights infection and bacteria. According to the results of the study conducted by the British, the people who regularly eat garlic is much less likely to catch a cold. And according to other surveys, people who consume more than 6 cloves of garlic a week, 30% less likely to develop colorectal cancer, and 50% – of gastric cancer.
The optimal daily dose: Two raw cloves of garlic.
Fish and seafood
Selenium contained in these foods helps white blood cells produce cytokines-proteins that fight the flu virus. Salmon, mackerel, herring are also rich in omega-3, which reduce inflammation and protect the lungs against infection.
Optimal dose: at least two servings per week.
The researchers emphasize that another excellent tool to combat the cold and cough is a chicken broth. And if it add the onion and garlic, this will only increase its immunostimulatory properties.
Optimal dose: at the slightest indisposition eat soup plate.
Researchers from Harvard University found that people who drink daily 5 cups of black tea in the period of acute colds, blood was detected in 10 times more interferons (proteins, cells that secrete in response to the invading virus).
Optimal dose: a few cups a day.
Zinc contained in beef, helps the body fight infections and viruses. It is very important for the formation of white blood cells – immune system cells that recognize bacteria and viruses and destroy them.
Optimal dose: 80 grams of lean beef provides about 30 percent of the daily zinc standards. You do not like beef? Eat oysters, fortified cereals, pork, poultry, yogurt or drink milk.
Do you feel part of the skin immunity? This important body is the first fortress against bacteria and viruses.
To stay strong and healthy, your skin needs vitamin A, which plays a key role in the production of connective tissue. To obtain a vitamin A should lean on products containing beta-carotene, such as sweet potatoes.
The optimal daily dose: a portion of sweet potatoes, plus other foods rich in beta-carotene: carrots, zucchini, pumpkin, melon.
Mushrooms increase the production and activity of white blood cells, making them more “aggressive”, that according to Douglas Ball, director of the Institute of Herbal Medicine in Washington (DC), well, when the body fights infection.
Optimal dose: experts recommend eat about 30 grams of mushrooms shiitake, maitake and reishi daily.