The importance of proper nutrition and adequate intake of appropriate dietary ingredients helps in the formation of substances that contribute to proper defense and the immunity of the organism. In accordance with the Favor Georgakakis, Clinical Dietitian â€“ Nutritionist, MSc, Scientific Director neadiatrofis.gr, the most important are:
Is an eminently defensive vitamin. The reason for this is that it is a component of many metabolic processes related to the control and activation of our immune system. Main sources of vitamin C are fruits and vegetables with main kiwi, broccoli, strawberries, orange, tangerine, currants, grapes , spinach, lemon.
It is a powerful antioxidant that protects the body from the action of free radicals, is associated with the production of substances such as interleukin that enhance defense and protect the body. Is found primarily in vegetable oils, such as olive oil and other vegetable oils, vegetable margarines, nuts such as almonds, hazelnuts, walnuts.
It’s a not very known ingredient, but it is involved in several metabolic processes of the body. It is also related to the proper functioning of our immune system and people who lack this, such as, for example, people with thalassemia trait, show great susceptibility to infections. Good sources of folic acid are orange and yellow fruits, spinach, broccoli, beer yeast, liver.
It is an important component for the proper functioning of our immune system. Deficiencies in zinc are mainly found in athletes and children and can significantly reduce the defensive capacity of the organism. Good sources of zinc are seafood and fish, liver, meat and poultry, the egg.
A very important, although not as well-known ingredient is selenium. Is a key component of one of the most powerful defenders of our mechanisms, peroxidase of glutathione. Selenium can be found in seafood, in nuts such as Brazilian nuts, wholegrain cereals.
Water is a vital ingredient, as it is a key structural component of all cells in the body. It seems, however, that the adequate intake improves significantly and in genera defensive function of the organism, as it maintains the balance of fluids and electrolytes, regulates body temperature and helps the elimination of waste substances which are metabolized in our body.
The antioxidants scavenge free radicals that enter the body or are produced in large amounts, and weaken the immune system, making our cells much more vulnerable to infections and viruses. Ingredients such as polyphenols, proanthocyanidins etc. deemed currently necessary for optimal function and defense. You will find them in fruits and vegetables, olive oil, red wine, drinks and, of course, beverages such as tea, chamomile, and nuts.
In practice, therefore, summarizing all the above, in accordance with mr Georgakakis, to Î¸Ï‰ÏÎ±ÎºÎ¹ÏƒÏ„ÎµÎ¯Ï„Îµ against various viral diseases and infections:
Increase the consumption of fruit and vegetables. At least 2 â€“ 3 fruits and 1 large salad a day is necessary.
Consume fatty fish (such as salmon, mackerel, cod) and seafood at least 2 times a week.
Increase the consumption of cereals and wholegrains
Increase consumption of nuts like almonds, walnuts, Brazilian nuts
Preferred vegetable oils for food and cooking, such as olive oil
Drink enough fluids in the form of water, fruit and vegetable juices, natural beverages.
Avoid crash diets.