Good Lifestyle

Talk to any health professional, and they will tell you that there is no "hardening" of a virus. Viruses are tiny germs that reproduce in our body using our cells and, as such, are difficult to target with a specific treatment. The only defense against them is our own immune system. Unlike bacteria, which can be killed with antibiotics, viral infections (including thecoronavirus) Are wrong that our bodies should just fight for themselves.

And although it may seem worrying, there are things we can do to stimulate our immune systems naturally, which gives our body a better chance of recovering viral infections earlier. Not to mention, the more your immune response strengthens, the more your symptoms will also be.

On the front lines of this effort to stimulate your immune system, three incredibly important factors:quality sleep,regular exerciseand a healthy diet. Yes, it is crucial to maintain an optimal immune diet during a viral pandemic like the one we are currently experiencing. Although there is nothing such as foods that kill viruses, some foods can increase your immune response to viral attacks.

"Although specific foods will not prevent you from getting sick if you are exposed to a virus, make sure you get a variety of vitamins and minerals in your daily diet is a key factor in maintaining a strong immune system. The system can then correctly fight the disease, potentially reduce its gravity and accelerate recovery. "Said Rachel Berman, R & D and General Manager ofProsperous.

If you can simply get these 7 foods and food groups in your diet every day, you will build a healthy immune system in no time.

Most of us know that vitamin C is crucial for a good immune response. But it is particularly important when our bodies are under a viral attack. "There are evidence-based sciences that suggest that vitamin C consumption and probiotics can help support the recovery of viral infections," said Jennifer Tyler Lee, a nutrition expert and co-author ofHalf of the sugar, all love.

The recommended daily intake of vitamin C for women is 75 milligrams and 90 milligrams for men. To this end, increase your intake of foods rich in vitamin C as oranges is a good strategy during this period. But Tyler Lee Note of other foods that we may not think that powerful vitamin C sources are also good options. "It's not just citrus giving a dose of this immune-boosting vitamin. Other common foods, probably already in your refrigerator or freezer, can give a boost to your immune system: strawberries, mangoes and green vegetables, including spinach, broccoli and Brussels sprouts "She notes.

So, go to justice and cooking! Try our5 recipes for Brussels sprouts,Oats of the night with mango-ginger,The easiest garlic-lemon spinach, andParmesan 15 minutes roasted broccoli.

Melissa Morris, CEP, a nutritionist and certified nutrition teacher withCompare life insurance, lists zinc as one of its best recommendations for immunode-boost nutrients. "Zinc helps immunity because it supports the activity of immune cells and the production of antibodies against pathogens, which includes viruses." She suggests adding whole grains, such as whole grain cereals, brown rice and oats to your diet to obtain the optimal amount of nutrient. However, it warns of food zinc sources as opposed to supplements ", large amounts of zinc supplements can lead to adverse effects. It is therefore recommended to make zinc from your diet."

Try one of our50 healthy night oat recipes, or storeBest healthy grain options.

With regard to healthy diet, the maintenance of the intestine health is there with the most important basic principles. Your microbiome - microorganisms living in your intestine, help control crucial functions such as nutrient absorption and inflammation processes. An imbalance in the GUT flora can lead to digestive problems and other health problems such as IBS, obesity and diabetes. While you do not think of intestinal health when you think it's preventing seasonal influenza, Berman notes that it plays a role in stimulating your immune response, "shows that probiotics can help promote the production of natural antibodies and can optimize the body's immune response to viral infection. "

Maintain the health of the intestine, load your diet with rich foods inPREBIOTICS AND PROBIOTICS. This includes fermented foods like Kimchi, Miso, Sauerkraut and Kombucha and dairy products such as Kefir and Yogurt. Berman also recommends artichokes, fungi and asparagus as good sources of vital nutrients.

Try one of our20 amazing recipes of Yogurt Smoothie,23 healthy mushroom recipes, or pick up one of the10 best kombuchas purchased in store.

In addition to playing an important role in the help of your immune system normally, some studies have shown that vitamin D is specifically related toDecrease chances of developing influenza, which is a viral infection. Morris echoes this and recommends adding foods rich in vitamin D, such as low fat yogurt and milk, to your daily diet. Other good sources of vitamin D include tuna, salmon and other fatty fish, liver, egg yolks, cheese and enriched articles of vitamin D, such as soy milk and orange juice.

Try our70+ Best Egg Recipes,More than 20 healthy salmon recipes,13 healthy things you can do with a tuna box.

Although we do not have conclusive scientific evidence that garlic is an antiviral food, studies have shown that garlic can mitigate the chances of getting a cold or flu, as well asreduce the severity of the symptoms.

Garlic is also a highly considered immune immune ingredient in several alternative medicine practices. "The garlic has been studied for many years, even centuries. It has been reported to several biological properties, including biological properties, including antisocinogenogenic, antioxidants, anti-spool, renovative, anti-atherosclerist, antibacterial, antibacterial. -Fong and anti-hypertensive, "saysMary Shackelton, MPH, ND, a naturopathic doctor in Boulder, Colorado. It recommends using garlic in its gross shape, because "cooking destroys some of the powerful immune reinforcement effects". She suggests cutting 3 to 4 cloves of garlic and adding them to pasta dishes, salad dressings or as a trim on cooked potatoes. "

We can not emphasize that enough to maintain a healthy GI tract is an important part of improving the overall health of your immune system. Dietitians Carolina Eleanor Burkholder, MS, RD, LD, recommends a high fiber diet as a good way to enhance overall health and better prepare your body to fight disease. "Since most immune cells are differentiated in the GI tract, maintaining a fiber-rich diet with fruits, vegetables and whole grains can optimize immune function," she notes.

To start consuming more fiber, get our list of43 fiber-rich foods for healthy dietand try our50 healthy night oat recipes.

Elderberry are a super-conductor rich in antioxidants, but some studies show that they can tooPossess therapeutic properties against the flu virus. They are low in calories but rich in fiber and vitamin C, which are both important in the fight against the disease. Burkholder takes note of the potential anti-viral advantages of the elates, but with some caution, "Research has indicated that high-fiber elaps and diet can protect against the flu virus, but they were not Randomized controlled trials. More research is needed to check the external validity of these results. "

Try to add seniors or a powder elderberry supplement to one of our 53 Best Breakfast Smoothie Recipes For a good start of the day!

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