Frequent colds, drowsiness, lack of energy, as well as the appearance of papillomas or herpes, indicate the need to increase immunity. To cope with this task, it is enough to put things in order at his own point, according to Nutricherapist Jean-Paul Curt.
The main causes of reduced immunity Nutricherapist Jean-Paul Curt considered stress, chronic fatigue, lack of key protective substances and, on the contrary, an excess of those that feed pathogenic viruses and bacteria. So the menu adjustment will give excellent results that can be seen in just a couple of weeks.
1. Magnesium to reduce vulnerability
Magnesium gives calm. In a stressful situation, whether it is a surprise, bad news or overwork, we will mobilize attention and energy to find a solution. And the body spends magnesium reserves to return the balance. To reduce the negative consequences of unrest, it is important to obtain a sufficient amount of this substance with food.
Where to find? First of all, in mineral water (the liter contains about 100 mg of magnesium). You can brew tea on it, cook soups and cereals. Magnesium is also contained in legumes, vegetables, seafood, walnuts, hazelnuts, almonds and soy. A lot of it in whole grain porridge: buckwheat, millet, pearl barley, Polbe, wild and brown rice, oats, Kinoa, Bulgur. But quick -prepared cereals and flakes in this sense are absolutely useless.
2. Zinc to enhance protection
The most important mineral to combat infections. It is necessary for the production of antibodies and white blood cells – two main defenders of our body. Meanwhile, 80% of the population of the globe do not receive the recommended daily zinc norm, which is 15 mg. Especially often it lacks older people, in the body of which it is worse absorbed.
Where to find? In animal protein: white and red meat, fish, eggs, seafood, crayfish. Zinc from plant foods is absorbed poorly. Therefore, vegetarians should donate blood twice a year to check the level of this mineral in the body.
3. Vitamin D to prevent diseases
Vitamin D strengthens the bones, contributing to the absorption of calcium. Therefore, it is traditionally used to prevent rickets in children and osteoporosis in the elderly. However, new studies show that the abilities of vitamin do not end on this. This substance prevents the development of breast cancer, prostate and intestines, as well as diabetes. In addition, vitamin is responsible for the normal functioning of white blood cells.
Products to increase immunity with impeccable reputation: pomegranate juice, garlic, thyme, shiitake mushrooms and Mitak
Where to find? Food is contained in minor quantities. Unless in the oily sea fish enough. But vitamin D is formed in our body under the influence of sunlight. 15 minutes enough
in the sun at least once every two days. In the spring and summer there is no complexity in this. But in the fall and winter it is worth taking a pharmacy vitamin D.
4. Vitamin C for energy
Antiviral substance, vitamin C gives white blood cells in order to destroy bacteria and viruses. Remember the golden rule. In those moments when it is especially easy to get sick-if you are very tired, talked with a cold or feel that you are about to get sick-increase the level of vitamin C as soon as possible in the body.
Where to find? Vitamin C sensitive to high temperatures is contained only in raw vegetables and fruits that are not undergoing heat treatment. Particularly a lot of vitamin C in the berries of Coji, kiwi, black currants, strawberries, cherries, gayava, citrus, sweet and acute peppers, dill, parsley, spinach, cabbage, sorrel, crooval.
Green tea (especially varieties of the match), red wine, bitter chocolate, as well as berries of saturated red or black color, help maintain a sufficient level of vitamin C.
Three questions to Nuturepeutherapist to Jean-Paul Curt
PSYCHOLOGIES: How much does our menu affect the body’s ability to resist infections?
Jean-Paul Curt: From food, the body receives energy to resist the attacks of viruses, developing antibodies and white blood cells. To increase immunity, you need to include in the menu products that help the body and reduce the amount of those that help infections. Of course, without rushing to the extremes and without losing the main thing – the pleasure of food.
What food weakens immunity?
First of all, fatty saturated acids. They are in butter, cheese, fried products. In addition, an excess of meat, characteristic of the menu of many people, leads to an increased iron content. And this accelerates the reproduction of pathogenic bacteria. True, the lack of this element also reduces immunity. It is important to use it in sufficient quantities.
What do you recommend to increase immunity, in addition to nutrition?
Sufficient, deep sleep, the ability to control stress, as well as moderate physical activity every day in order to maintain muscle mass, which naturally decreases with age. The muscles contain glutamine – the main fuel for white blood cells. In addition, it is good to arrange detoxification courses for yourself. Best two times a year, spring and autumn.