5 foods that help fight colds and flu

Cold and flu season has already begun. The public transport and at the next table in the offices increasingly heard sneezing and coughing. And despite the fact that in such cases, the Ministry of Health recommends to sit at home, so as not to infect others and not get complications, many specially zealous office workers go to work at all times and in all states.

In order not to join the ranks of sneezing, you should not forget about the main aspects of a healthy lifestyle - this is a full sleep, exercise and proper nutrition. I suggest you 5 products, which due to its properties to help resist the winter misfortunes. These products have been chosen by Tony Reinhard, author of the book »Superfoods: The Healthiest Foods on the Planet» and a lecturer at Wayne State University.

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I have to say that this is not a standard citrus. And I think this option is more delicious and "adult" - even have salmon and Greek yogurt can cook delicious snack.

Salmon

Such fatty fish as salmon, contains a large amount of protein and omega-3 fatty acids. Protein is needed for synthesis of structures of the immune system (skin, membranes, cells and antibodies). Without these structures the immune system is like a soldier without weapons, which remains vulnerable to viruses and bacterial invaders. The recommended dose - 2-3 100 gram portions of a week.

Greek yogurt

Besides a large number of proteins that yogurt contains probiotics, which strengthen the immune system. This is due to the "friendly" bacteria, which do not allow "bad" bacteria exceed the allowable level. The recommended daily allowance - 200 ml.

eggs

One medium sized egg contains 6.8 grams of protein. Protein is essential building blocks for muscle and to keep the body in good shape. Also protein in eggs also contained large amounts of vitamins and minerals. These include vitamins B6 and B12, which help maintain a healthy immune system.

nuts

Nuts - a snack high in protein. Also, nuts are a good source of selenium and zinc - these two minerals are essential for maintaining the immune system in good condition. Brazil nuts - the champion on the content of the settlement, and Japanese chestnuts a lot of zinc.

Bell peppers and leafy greens

We are taught from childhood to think that the highest content of vitamin C in citrus fruits. As soon as we felt the malaise, we were immediately advised to drink tea with lemon and eat plenty of orange. In fact, the vitamin C content in bell peppers is much higher than in citrus. Also, vitamin C rich in spinach, Brussels sprouts, lettuce and broccoli. Although vitamin C can not get rid of a cold or flu, it will help to reduce the illness and accelerate the recovery process.

The red sweet pepper three times more vitamin C than an orange. Dr. Reinhardt recommends eating at least some of these kind of vegetables in their raw form, as the cooking process reduces the content of nutrients.

We have now clearly off-season peppers and herbs, but many granny in the market to keep pace with time, and sell not only standard white cabbage, Brussels sprouts but also their own production. As for broccoli, it can be just slightly welded in salted water and serve with meat dishes or omelettes. A Greek of yogurt can be prepared dzadzyki (tzatziki, ttsattsiki) and supplied with or baked salted salmon.