How to get more vitamins in the winter to strengthen the immune system

Как получать зимой больше витаминов, чтобы укрепить иммунитет

In the cold autumn and winter, the risk is particularly high because the body lacks vitamins and minerals, reinforcing its immune defenses. The portal find out how you can give your body the nutrients.

Good immune system – the best protection from disease, and not just from colds and flu, but also from cancer. The immune system consists of various cells that fight pathogens and tumor cells. According to the German society of nutrition. especially important to strengthen the immune system zinc, copper, iron, and vitamins such as A, C, D and E. These vitamins and minerals are best produced from plant products such as fruits and vegetables.

The phytochemicals carotenoids and flavonoids contained in fruits and vegetables also have positive effects on the immune system: they enhance protection against free radicals (antioxidant effect) and support the formation of immune cells.?

The problem is that in winter there is possible to use freshly harvested gifts of nature, and their storage leads to the loss of vitamins during storage, since many minerals are sensitive to heat, light and oxygen. A particularly high sensitivity has vitamin C.

Why winter is a must to eat cabbage. Vitamin C in vegetables and fruits that survive in winter storage, and termoobrabotki lost in very large quantities. But in their series there is a happy exception to this is Kale. Cabbage contains ascorbigen, a precursor of ascorbic acid, which is broken down in the cooking process and releases the vitamin C. a must in Winter, eat cabbage is the best source of vitamin valuable in the cold season. Vitamin C plays a key role in many important functions of the immune system: it supports the lymphocytes and increases serum concentrations of antibodies, special protein substances that are important for our protection from infections.

To prepare the steamed vegetables. Steaming reduces the loss of heat-sensitive vitamins C, B1, B2 and B6. In the preparation of salads of fruits and vegetables, add a few drops of lemon or vinegar – this reduces oxygen depletion of vitamins.

The best minerals for strengthening the immune system.

Vitamin A. Important for healthy mucous membranes, damage of which contributes to the penetration of infections into the body. They are especially rich in carrots, pumpkin, broccoli, paprika, turmeric, hawthorn, cod liver, milk, eggs, butter.

Vitamin C Positively affects the production of immune-boosting antibodies. In combination with vitamin a vitamin C strengthens mucous membranes, which are the first barrier for pathogens. In addition to citrus fruits, which are often overestimated as providers of this vitamin, eat the peppers, broccoli, cabbage, fresh potato, rose hip, apples, and parsley.

Vitamin e Is a powerful natural antioxidant that supports the body’s defenses in the cold season. Vitamin E is found in foods of vegetable and animal origin: greens, cereals, whole grains, bran, broccoli, milk, eggs, liver, seeds and nuts, and vegetable oils.

Zinc. It participates in numerous processes in the body not only strengthens its defenses, but also contributes to the development of cells and genetic material, accelerates the healing of wounds. But at high levels of fat in the diet zinc absorption in the intestine deteriorates. Sources of zinc – beef, wheat germ and wheat bran, sunflower seeds, almonds, milk, tofu. To strengthen the immune system in the winter incooperative foods should be consumed daily.

Vitamin D. Undergoing several transformations in the body, this vitamin becomes the active steroid hormone and has an effect on the structure of bone, immunomodulation, development of the nervous system, regulation of vascular tone and blood pressure. Adequate supply of vitamin D reduces the risk of developing autoimmune diseases and cancer. The important sources of vitamin applies fish oil, meat, herring, salmon, sardines, tuna, egg yolks, dairy products, liver.