In winter, the immune system needs special attention. The key to health is the right diet.
1. Proteins. The production of immunoglobulins in the body depends on whether there is enough protein food in the menu. These are antibodies that recognize bacteria, viruses, individual toxins, antigens of a different origin and destroy them. In order to synthesize complete immunoglobulins, the presence of proteins containing amino acids leucine, tryptophan, isoleucine, valine, threonine, methionine, lysine, phenylalanine is mandatory in food. Therefore, in order to maintain human immunity at the proper level, it is recommended to form a diet taking into account the daily intake of 100 g of protein.
Meat, fish, poultry, eggs, cottage cheese and cheeses should be appreciated as sources of animal protein. Legumes, cereal products, mushrooms are a storehouse of plant proteins.
2. Fats. Cells of the immune-specific system lymphocytes and macrophages have protective membranes. They are composed of lipids, among which there is cholesterol. That's why you can not apply strict vegetarian nonfat diets in the winter. This is a direct way to weaken your health. Human immunity directly depends on the strength of the walls of lymphocytes and macrophages that devour aggressor cells. Nutritionists are strongly advised to include in dishes 10 g of animal fats and 20 g of vegetable fats, even for those women who carefully monitor the figure.
A separate topic about fat. The immunomodulatory value of fat is contained in the content of arachidonic acid. The transmission of the immune response depends on this polyunsaturated acid. The use of fat in the optimal amount prescribed by the norms of dietetics is an effective way to increase human immunity .
3. Carbohydrates. Intercellular fluid, lymph, urine, blood, secretion of glands - everywhere there are carbohydrates. Heavy fiber normalizes the breeding medium of beneficial intestinal microflora. Biological fluids transport mediators of the immune response. Carbohydrates are therefore also essential nutrients for the normal functioning of the immune system.
If you consume daily up to 300 g of animal products - sources of protein, 100 g of cereals and 350 g of products from yeast dough, then the right amount of carbohydrates will be typed from the same products. You don’t have to add extra carbohydrate food to the menu, if we are talking about a diet of 2,000 kcal.
4. How to raise the body's immunity with the help of vegetables and fruits. The immune system is maintained normal with vitamins and trace elements. In a balanced diet of people who work physically, with a recommended calorie content of about 6,000 kcal, there are enough vitamins. Additional measures to replenish them are not required. In variants of female nutrition, the diet of which is aimed at restricting calories, it is necessary to introduce, first of all, natural sources of vitamin C, especially in winter.
In the conditions of severe winters, our ancestors kept human immunity at a high level with the help of sauerkraut and dried rose hips. Today, citrus fruits, as well as onions, kiwi, raspberries, honey, are considered to be the number one popular source of ascorbic acid .
Vitamin A and E are included in the fat-soluble group. Therefore, vegetables and fruits containing them must be consumed with vegetable oil or sour cream in order to increase digestibility in the body. For vegetables and fruits of red, orange and yellow, nature assigned the first place in the content of carotene. Fatty fish, cereals, liver, vegetable oils are suppliers of vitamin E.
How to quickly raise immunity with bioflavonoids. Vitamin P is a powerful antioxidant that stimulates the immune system. Vitamins of group P tend to be found in fruits painted in purple tones, including wines. To raise immunity, you need to introduce blueberries, currants, dark grapes, dishes from them into the diet.