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A healthy diet can combat the disease. It takes more than an apple a day to keep away from the doctor. As it turned out, eat some nutrition helps keep your immune system against viruses and harmful bacteria.
As reported prevention.com, the following materials can add extra strength to fight the flu in the winter.
1. Yoghurt
Probiotics in yogurt are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs.
Although already available in supplement form, a study from the University of Vienna in Austria found 7 ounces of yogurt every day is as effective as immune booster drugs.
In a study in Sweden to 181 factory employees, those who drank a daily supplement of Lactobacillus reuteri (probiotic specifically which serves to stimulate white blood cells) have a number of 33% fewer sick days than those given a placebo.
The optimal dose: Two servings 6 ounces per day.
2. Wheat and barley
According to reports a study in Norway, these grains contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than echinacea.
When animals eat this compound, they tend to be rarely catch influenza, herpes, even anthrax. In humans, the benefits can enhance immunity, memeprcepat wound healing, and help antibiotics work better.
The optimal dose: At least one of the three daily servings of whole grains.
3. Garlic
Onions contain powerful active ingredient allicin against infection and bacteria.
British researchers gave 146 people either a placebo or a garlic extract for 12 weeks. As a result, participants who ate garlic two-thirds less likely to develop the flu.
Other studies have shown that people who chew garlic more than six cloves a week have a level of colorectal cancer and a 30% lower rate of stomach cancer is 50% lower.
The optimal dose: Two raw cloves a day and add garlic that has been crushed in cooking for a few times a week.
4. Fish
Selenium is contained in the mussels, lobster, and crabs. Its function helps white blood cells produce cytokines protein that helps the flu virus out of the body.
Salmon, mackerel, and herring rich in omega-3 fats that bergyuna reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections.
The optimal dose: Two servings a week (except if you are or plan to become pregnant).
5. Chicken soup
Researchers from the University of Nebraska found that chicken-flavored ramen noodles blocking the inflammation due to the migration of white blood cells.
This finding is important because cold symptoms respond to the accumulation of the cells in the bronchial tubes. Cysteine amino acid produced from chicken during cooking process. These chemicals resembles the bronchitis drug acetylcysteine.
When added spices such as garlic and onions, can boost immunity.
Optimal dose: One bowl when feeling tired.
6. Tea
A Harvard study found that people who drank five cups of black tea a day for 2 weeks to have the ability to fight 10 times more virus in their blood than others who drank the placebo beverage.
L-theanine, an amino acid responsible for improving immunity, a lot abundant in black tea and green tea is good.
Optimal dose: Several cups a day.
7. Beef
Zinc deficiency is one of the most common nutritional deficiency in American adults, especially for vegetarians and people who have to reduce food portions of beef, the main source of minerals that strengthen immunity.
Zinc deficiency in the mild stage alone can increase the risk of infection. Zinc in the diet is very important for the development of white blood cells, cells of the immune system that identifies and destroys bacteria, viruses, and various other substances.
Optimal Dose: 3 ounces of lean beef provides about 30 percent of the Daily Value of zinc. If you do not like beef, can try the oysters, cereals, pork, poultry, yogurt, or milk.
8. Sweet Potatoes
Sweet potato serves as a first-line fortress against bacteria and viruses are not desired.
To stay strong and healthy skin needs vitamin A. Vitamin A plays a major role in the production of connective tissue, a key component of the skin.
One of the best ways to get vitamin A in the diet is from foods containing beta-carotene (such as sweet potato) is converted by the body into vitamin A.
The optimal dose: A half-cup serving provides 170 calories but only 40 percent of the daily value of beta carotene. Other foods that are rich in beta-carotene: carrots, squash, canned pumpkin, and melon.
9. Mushrooms
For centuries, people around the world have taken advantage of the mushroom-by a healthy immune system.
Research shows that mushrooms increase the production and activity of white blood cells, making them more aggressive. It is good when the body is exposed to infection.
Optimal dose: shiitake, maitake, and reishi mushroom seems to be most beneficial for the immune system. Experts recommend at least 1/4 ounce up to one ounce several times a day.
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