Considering the period we are experiencing and of course, it is nothing more than the new virus (coronavirus), you will wonder how we can disarm our body with the necessary defenses. Our immune system is often affected by seasonal changes and becomes prone to viruses, colds and flu.γήματα και γρίπη.
Do you also have a WEAK DEFENSE and feel symptoms of fatigue and weakness? Want to know what might be causing it?
Our body is affected by excessive body weight, sedentary lifestyle, smoking, hygiene, diet and more and to shield it against all seasonal diseases we can consider some of the following foods and vitamins. Do the same and you will definitely be a winner!!

I will emphasize again how important the daily consumption of a variety of fruits and vegetables is. Eat fresh citrus fruits and salads that contain vitamin C and not just oranges such as:

  • mandarins and lemons
  • kiwis, grapefruits and strawberries
  • pineapple and papaya
  • red and green raw peppers, broccoli, raw cabbage, and cauliflower.

They increase the production of white blood cells and provide other powerful ANTIOXIDANTS that protect cells from being damaged due to free radicals, which helps fight infections. Also, as your body does not produce it, daily intake of Vitamin C is essential.
Is it a coincidence that Popeye also devoured it?? Pay special attention to spinach, which is rich in antioxidants, β-carotene and vitamin C. In addition, it TONES and strengthens our immune system because it increases iron levels and prevents its deficiency.
It is best to cook spinach as little as possible to preserve its nutrients. In addition, its light cooking enhances vitamin A and allows the release of other nutrients.
The value of garlic is evident in the reduction of blood pressure, its positive effects on the cardiovascular system and the shielding of our immune system.
Get rid of the special smell and use it in your food!! In addition, this food, with its fanatical followers and sworn enemies, is a powerful weapon for the common cold thanks to its antimicrobial and antiseptic effects.
The content of fatty fish such as tuna, salmon or mackerel in Vitamin D is the key to protecting our body’s defenses. Egg yolk, beef liver, mushrooms and some fortified cereals are also rich in vitamin D. Finally, sun exposure enhances its composition and helps meet our daily needs. Keep in mind that 10-15 minutes on the balcony or terrace is enough!!

The ingredients that help protect our health and are contained in mushrooms are the complex of B vitamins as well as antioxidant trace elements. But did you know that the most important ingredient is B-GLYCANS? The protection against viruses and flu is due to this ingredient!!
Vitamin E is the No. 1 vitamin for its antioxidant effects and is found in nuts and especially in hazelnuts and almonds. It is a fat-soluble vitamin and this means that its absorption is more intense and useful in cell membranes with a high concentration of polyunsaturated fatty acids (PUFAs), such as those of the lungs. So we are READY to prevent and manage respiratory infections, which are also caused by the coronavirus!!
Half a cup or about 1 handful of almonds provides almost 100% of the recommended daily intake of vitamin E.
Its beneficial effects have recently been studied and are due to its ingredients. Curcumin has been shown in studies to be able to reduce inflammation, ie to help in a wide range of acute and chronic inflammatory conditions, such as bacterial, viral, rheumatic and other diseases. Use turmeric and generally many spices in your food that are known for their anti-inflammatory effects and the taste they give.

We all know or … we probably don’t know the pesticides and sprays that have been used in the processing of certain foods. It is better to avoid consuming them, keeping in mind the risks and health problems that can cause us.

We all know or … we probably don’t know the pesticides and sprays that have been used in the processing of certain foods. It is better to avoid consuming them, keeping in mind the risks and health problems that can cause us.

  • Thorough hand washing with soap and water or an alcoholic solution avoiding hand contact with our face.
  • Cover cough or sneezing with a tissue that we immediately dispose of in the trash or inside the elbow
  • In case of mild symptoms of respiratory infection (cough, runny nose, fever ≤ 37.6 ° C, sore throat) we stay at home in isolation and monitor our health.
  • Avoid contact with people who have symptoms of a respiratory infection, as well as people who belong to vulnerable groups.

Prefer variety in your diet and include as many of the above foods as you can in your meals. Consuming just one of these will not be enough to boost your immune system. A combination of nutrients is the best solution and I leave that up to you!!
Nevertheless, let’s not forget that:
«No dietary supplement, pill or nutrient alone is the panacea for boosting your immune system and preventing viruses. The hopes that the supplements and the foods that are advertised give you, are like the hopes that you will win the jackpot in the joker. »
1) https://www.nap.edu/read/9810/chapter/8#204
2) https://www.ncbi.nlm.nih.gov/pubmed/19929845
3) https://www.sciencedirect.com/science/article/abs/pii/S0378874115000331?via%3Dihub

Written by Athanalidou Eirini
Dietitian – Nutritionist BSc
Sc. Associate of Nutripass

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