Nothing so damages our training regime as a cold or flu. These 10 natural products will help you survive any epidemic without losing a day!
Author: Kelly Davis
The old saying "the best medicine is prevention" is especially relevant in the season of flu and colds. However, for "prevention" in my understanding, it is not necessary to lock the houses for three months, overlaid with vials of disinfectants. It even sounds scary.
Instead of hiding from everyone who can sneeze or cough at you, I suggest that you slaughter the buffet and refrigerator with food that strengthens the immune system! These 10 products are rich in nutrients, which give you super strength to fight influenza and viral infections.
When next time you are at the supermarket, fill the cart with these ingredients and start using food as a means to strengthen the immune response and increase the body's resistance!
No, dice are not just for dogs! Bones, bone marrow and cartilage contain useful nutrients such as calcium, magnesium, phosphorus, silicon, sulfur and iodine. During cooking collagen in the bones is destroyed and, as it cools, turns into a protein called gelatin. Although gelatin is not a complete protein, it contains many important irreplaceable and interchangeable amino acids, including arginine, glycine and proline.
Store the bone broth in the refrigerator. When you want to refresh yourself, heat and drink from the cup, like coffee or tea. I recommend drinking 200-250 ml per day to keep viruses at a respectful distance.
To strengthen the restorative effect of the broth, add other ingredients, such as onions, garlic or ginger.
Odorless bulbs are not the best choice for a kiss before going to bed, but in the role of immune boosters they outstrip many competitors. In a double-blind study published in the journal Achievements of Therapy, volunteers who were given garlic every day were less likely to have a cold and recovered more quickly if they still fell ill. Accordingly, the placebo group scored more "sick" days and struggled with symptoms much longer. Allicin, a chemical substance that imparts a sharp taste to garlic, increases resistance to viral and bacterial infections. This is proved by numerous scientific works.
Garlic and onions change the taste of any dish. Keep a small container in the refrigerator with chopped onion and garlic. Pass in small portions when preparing a morning omelet, or add it to the cutlets.
If you have the courage, eat an 2 clove of garlic every day to strengthen immunity. Worried about garlic breath? Bite an apple to break a steady smell.
American chemist Linus Pauling taught us that citrus fruits are not only delicious, but also very rich in vitamin C, which helps prevent colds. In 2006, the "European Journal of Clinical Dietetics" published a Japanese study showing that the risk of developing a cold three or more times during the five-year period decreased by 60% if the subjects received 500 mg of vitamin C per day.
Enjoy the grapefruit at breakfast. Turn on red and yellow peppers or broccoli on the menu for lunch or dinner. Lean on oranges, strawberries or kiwi.
Ginger contains the most powerful substances, called the complex term sesquiterpenes, which help with a blocked nose and reduce cough. Scientists concluded that consumption of fresh ginger prevents the fixation of rhinoviruses to epithelial cells and enhances the secretion of antiviral substances that help fight viruses in the mucosa.
To keep the ginger fresh, store it in a sealed container, removing air from it. Cut off exactly as much as you intend to use, keep the rest entirely. Add a teaspoon of grated ginger to the tea, use ginger for frying or just chew after eating to improve digestion.
Yogurt, yogurt, kimchi, pickled cucumbers and kombucha tea mushroom are not only funny words for tongue twisters, but also excellent sources of probiotics. Probiotics are useful bacteria that play an important role in maintaining a normal biocenosis of the body (formed by billions of bacteria living in our body). Useful bacteria improve digestion, strengthen immunity and help fight against influenza.
Choose fermented products wisely. Buy dairy products with low sugar content. Marinated cucumbers and sauerkraut should be taken from the supermarket refrigerator. Many retail chains offer fermented products from local companies, which allows you to trace where and how they were produced.
One serving of Greek yogurt or pickled vegetables will give you more beneficial bacteria than probiotic additives.
Oily fish – tuna, trout or mackerel – are rich in omega-3 fatty acids, which reduce inflammation. In the Journal of Leukocytic Biology, a recent study published in which it says that fish oil rich in docosahexaenoic acid improves the function of B lymphocytes and the production of specific antibodies. All this helps to fight against pathogenic bacteria.
Eat 200-300 gram of fatty fish per week. If you are concerned about the content of mercury, remember that the useful properties of cold sea fish significantly exceed the minimum risk. For more safety, do not buy tuna in canned food.
Bright-orange root crop is the basis of the diet of many regulars of gyms. But sweet potatoes are not just a good source of fuel for training. It is rich in beta-carotene – the cause of a bright orange color, which improves the function of T cells. This will help you quickly cope with the infection.
Keep the ready-made sweet potato in the refrigerator so that it is always at hand. Add a little for breakfast, throw in the stew or serve as a side dish to grilled chicken (enough 150-200 grams).
The mushrooms around us (from the supermarket, not the ones on the walls in the bathroom) are an excellent ally in the battle with insidious respiratory viruses. Champignons and their relatives stimulate the production of immunoglobulins, which expel pathogenic microorganisms that cause colds and flu.
Serve mushrooms as a side dish or add them to salads. Rinse thoroughly before meals. The brown substance in the package is not dirt. Store mushrooms in a plastic container, wrapping it with food film. For aeration, make small holes in the film.
Like tuna, Brazil nut is an excellent source of selenium. Selenium – a microelement, which is contained in the body in trace amounts and enhances the production of cytokines – peptide molecules that strengthen the immune system. Selenium will help you to reflect bacterial and viral aggression during the flu season and colds.
The Brazilian nut contains megadoses of selenium, so there is enough smallness. Eating 3-4 nuts a day along with conventional products, you will strengthen your health.
Pumpkin seeds have long enjoyed the love of nutritionists due to the high content of zinc. Zinc reduces the duration of colds and improves the functioning of the immune system. But zinc is not the only superstar in the miniature granules for one bite.
Pumpkin seeds – a scattering of antioxidants, a solid supply of manganese and all kinds of vitamin E. In addition, with each 100 g seeds, you will get 32,9 g protein.
If you are not used to roasting seeds in the oven yourself, buy pumpkin seeds in the skin. By itself, the peel is not too rich in zinc, but the husks between the peel and the grain are loaded with useful substances.