What to eat for immunity: 5 simple but important products

What to eat for immunity: 5 simple but important products

What to eat for immunity: 5 simple but important products

Our immune system is a shield that helps to resist microbes and infections. And if you think that in the summer the issue is not as relevant as in autumn, winter and even in spring, then you are mistaken. The fact is that hot and humid weather is an ideal environment for the development of various bacteria. So let now the risks associated with ARVI and influenza are really less than in February, intestinal and some other infections are gaining momentum at this time.

In this material we have gathered for you five products that not only help the body to resist bacteria twice as efficiently, but also diversify the summer menu.

Yogurt

It is known that good bacteria, which we know as probiotics , are found not only in special additives, but also in some products. Yogurt is the simplest and most accessible of them (slightly more accessible than kimchi and sauerkraut, right?)

“Of course, more research is needed on the topic. But if you have in mind the existing, that is, evidence that some strains of bacteria can strengthen the immune system along with the optimization of the digestive system, “says nutrition expert Elaine Magee.

One study, for example, showed that consumption of yogurt can help patients with inflammatory bowel diseases by improving the body’s immune response. And it’s definitely worth keeping in mind.

Mushrooms

We do not stop talking about the fact that mushrooms are real superstars in the world of proper nutrition . But here is one more thing you should know about mushrooms, chanterelles and poderezozikov: they are useful for immunity.

Mycologist Paul Stamets explains that mushrooms, being an excellent source of antioxidants, have powerful anti-inflammatory properties. A number of experts believe that the mycelium, the vegetative body of fungi, has “unique capabilities against viruses and bacteria.”

Is it true or not? The question is debatable. But at least in a study conducted at the University of Florida (University of Florida), there was a statistically significant increase in immunity in people who ate shiitake mushrooms daily. “They strengthen the immune system, but they also reduce the inflammation that the immune system creates when fighting bacteria,” explains study lead author Sue Percival.

Chicken soup

In summer, a hot and hearty soup is unlikely to be a dream for someone. But consider the option of replacing okroshki with light chicken broth, which you can eat and a little warm. The immune secret of chicken soup is that it contains useful minerals such as calcium, sulfur and magnesium. But this, of course, is not all.

“It is believed that the ability of chicken soup to fight viruses is also associated with cysteine ??- an amino acid that is released from chicken meat during cooking. Plus, the hot liquid in the soup helps us stay hydrated, which in turn weakens the symptoms if you are still sick, “says Alissa Rumsey of the Academy of Nutrition and Dietetics.

Nuts

Despite the fact that with a high-calorie snack it is important to be more careful, if you are on a diet, without it there is not a single list of healthy snacks for the replacement of chips and donuts. All the nuts are good in their own way (most importantly, make sure that they do not have salt ), but if you choose the best option, this is, of course, the Brazil nut containing the essential selenium for immunity.

“Vitamin E, found in all kinds of nuts, is a powerful antioxidant that helps the body fight all sorts of infections,” says nutritionist Kristin Kirkpatrick of the Cleveland Clinic Wellness Institute. “And almonds, peanuts, hazelnuts, and sunflower seeds will be excellent sources of this vitamin.”

Garlic

And, finally, without which this collection would be difficult to imagine – garlic. Another gastronomic source of antioxidants, garlic has also very special properties, important for fighting bacteria. So, it contains compounds that have a strong effect on the immune system and – attention! – can even contribute to more efficient absorption of other minerals.

In one study, participants who ate garlic not only had a lower risk of a common cold , but if they did, the duration of the disease was 70% less than the placebo group. In addition, there are studies that suggest that potentially garlic can also be associated with a reduced risk of cardiovascular disease and improved mental health. And this, agree, a pleasant bonus.

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