How to strengthen the immune system with the help of proper nutrition

Protein meal after training

Usually, runners and all who are actively involved in sports, it is recommended to jam workout proteins and carbohydrates. In this case, proteins help muscle recovery and carbohydrate go to replenish energy reserves. In our case it is necessary to pay attention to protein foods, because protein is especially important to stimulate the production of white blood cells. The main task of these cells - search and destruction of bacteria, as well as to produce antibodies to viruses.

It is also necessary to add to the diet more products with a high content of glutamine: eggs, dairy, soy, lentils, peas, beans.

Glutamine (2-aminopentanamid-5-oic acid) - one of the 20 standard amino acids comprising the protein. Glutamine is polar, and is not charged amide monoaminodikarbonovoy glutamic acid to form from it by direct amination under the action of glutamine synthetase.

Wikipedia

Glutamine is very common in nature and humans is not an essential amino acid, that is, can be synthesized in sufficient quantities. It strengthens the immune system and speeds up recovery after exercise, prevents the development of overtraining.

Most colored fruits and vegetables

Fruits and vegetables are packed with vitamins, antioxidants and other nutrients necessary for the smooth functioning of our body. And each color has its own super power! For example, vitamin A strengthens the immune system and stimulates the production of white blood cells, of which we have already mentioned above. This vitamin is found in orange fruits and vegetables such as carrots, sweet potatoes, pumpkin, melon, sweet pepper.

In the leafy vegetables, namely in raw spinach and cabbage, as well as in beet contains a large amount of glutamine.

To the orange you can add red, as in red fruits and vegetables high in vitamin C, folate and flavonoids, which relieve inflammation and have antioxidant properties. For example, cranberry is a source of tannins, which prevent bacteria from attaching to healthy cells.

Raw nuts and seeds

Autumn - the ideal time for fresh walnuts and pumpkin seeds! Nuts, pumpkin seeds, wheat germ and dark chocolate - a delicious way to get a lot of nutrients, including in there is a large number of other key elements - zinc, which is responsible for the creation and activation of white blood cells. It relieves the symptoms of colds and speed recovery.

Kefir, yoghurt and the probiotic supplements

Every time when taking antibiotics doctors prescribe probiotics to restore the intestinal microflora, since from our resistance to viruses depends on its condition. Before you can use a variety of probiotic supplements is advisable to consult a nutritionist or a doctor, but the yogurt and yogurt without additives, you can choose your own. Use these products as a complement to morning porridge or smoothies.

IN One of the articles Harvard Health Publications also mentioned that live in the intestines of our main fighters against viruses and infections. And so they were strong and able to resist the enemy, they should be well fed.

Sci confirmed that the lack of substances such as folic acid, zinc, selenium, iron, copper, vitamins A, B6, C and E, modifies the immune response in the animal downwards. Roughly the same can be said about the man.

herbal supplements

Our grandmothers treated with cold hot milk with honey, as well as tincture of echinacea, mummy, grated radish with sugar, garlic and drops of aloe leaf, torn on the windowsill. But does it really work the way they think?

Aloe

There is currently no scientific studies that have proven that aloe vera can stimulate an immune response. We can only say that Aloe really helps with light wounds, burns, frostbite and minor skin inflammations. Does it help with a cold, or, conversely, nose otechot, and you can not breathe, it is unknown probability - 50 to 50.

Echinacea

There are a lot of different articles that states that Echinacea is an excellent immune system stimulant and is able to prevent or at least reduce the severity of colds diseases. Most experts do not recommend taking echinacea in any form for a long time.

A group of doctors from the Harvard Medical School (Harvard Medical School) notes that all investigations concerning Echinacea and colds, are still not properly designed and antiprostudnye properties of the plant is not fully proved. Echinacea can cause very unpleasant side effects. For example, people who are allergic to ragweed may occur anaphylactic shock. No proven benefit of echinacea for children. And during the 2005 survey, in which 437 volunteers participated, found that echinacea does not affect the flow rate, the progress and severity of colds.

Garlic

Yes, garlic is really able to fight off infection, but it is not strong enough to make them all the apartment and zakarmlivat family members. In this case, better to know when to stop and just a little in the cold season often use it as a dietary supplement.

Incidentally, the positive effect of ginseng and liquorice is also still is controversial, so without a prescription, these plants are not recommended for the prevention or treatment.

Full relaxation and tranquility

All your good nutrition go down the drain if you do a little sleep, to work hard and under stress. Try less nervous, remember that it's a waste of your nerve cells, as in life nothing is irreparable, but death. Healthy sleep - the time for the restoration and minor repair of the body. Do not forget that you can not just relax during sleep, but also produces vital hormones, and yet you lose weight!