How does nutrition affect resistance?
We know that healthy sleep, regular exercise and body strengthening can improve resistance and help prevent many diseases. But how important is the right nutrition?
In this article, you will learn how to improve your resistance and combat viruses even during the coldest winter season. The first step towards a healthy lifestyle is a balanced and varied diet.
1. Vegetables - Nature's own protection for the body
Vegetables are low -calorie and full of vitamins, minerals and other biologically active compounds. They are an excellent source of dietary fiber and numerous studies have shown their importance to health.
The human body is unable to produce most of the vitamins they need, but the good news is that they can be obtained from the right diet. Many symptoms of vitamin deficiency, such as fatigue, sleep disorders, dry skin and increased susceptibility to illness, are often overlooked or interpreted as ordinary ailments.
Biologically active ingredients in vegetables and fruits have a number of health -promoting and disease -preventing effects:
✔ Antimicrobial - reject harmful bacteria and viruses
✔ Cancer preventive - protect cells and support the body's resistance
✔ Inflammation prevention - reduce chronic inflammation
✔ Immune system stimulating - support body defense mechanisms
✔ Antioxidative - protect cells from oxidation and slow down aging
Why are antioxidants of herbal products important?
Antioxidants protect cells from free radicals that can cause cell damage and accelerate aging.
Similarly, a dietary fiber obtained from vegetables and fruits promotes the functioning of the body as follows:
✔ Improves intestinal function and promotes intestinal health
✔ Slows down glucose absorption to help keep your blood glucose steady
✔ Lowers cholesterol levels that supports the health of the heart and vascular
A high-fiber diet reduces the risk of obesity and is an important part of the prevention of cardiovascular disease. In addition, food fiber deficiency can predispose to gastrointestinal problems. The recommended daily fiber supply is 30-35 g.
🌈 The colors of the vegetables indicate their nutritional value:
🟠 Orange vegetables and fruits (eg carrot, pumpkin, sweet potato) contain beta-carotene that turns into vitamin A in the body.
🟢 Dark green vegetables (eg spinach, broccoli, cabbage) contain beta-carotene and vitamin E, which are strong antioxidants.
The more versatile you eat vegetables and fruits of different colors, the more useful the useful compounds of your body will get.
2. Fruits and berries - natural vitamin bombs
Fruits, like vegetables, are full of vitamins and minerals essential for the body. The bioactive compounds they contain promote optimal weight management, well -being and healthy aging.
👉 Recommendation: Eat at least two doses of fruits daily, where one dose corresponds, for example, to one big fruit.
👉 The best time to eat fruit: a few hours before or after the main meal to best absorb nutrients.
For example, apples, which are full of valuable compounds and available throughout the year, are particularly useful. Studies show that apples can increase antioxidant levels, reduce oxidative stress and protect cells from damage.
3. Cereals - The main source of energy in the body
Cereals provide energy and dietary fiber to the body and have a significant impact on the health of the diet.
🌾 The best cereals for nutrition:
✔ Buckwheat- high vitamin and mineral content, three times the iron content compared to other cereals
✔ Whole grain rice (brown rice) - contains 10 times more dietary fiber than white rice, gluten -free option
✔ Oats - contains beta -glucan that lowers cholesterol and gives prolonged energy
👉 Avoid cleaned cereals and favor whole grains that contain more nutrients and fiber.
4. Nuts - a small but nutritious addition to diet
The nuts are very nutritious and offer important vitamins, minerals and healthy fatty acids.
🥜 Benefits of Nuts:
✔ Contain vitamin E, magnesium and potassium
✔ Improve resistance
✔ Contain unsaturated fatty acids that reduce cholesterol
✔ Support digestion and bowel health
👉 Recommendation: Enjoy only one handful of nuts a day as they are calorie but very healthy.
5. Do you need additional vitamins?
While a versatile diet is the best way to get enough vitamins, sometimes dietary supplements may need to be used. This is especially true if the diet is limited or the body needs additional support for certain health problems.
🔹 Before using vitamin supplements, it is advisable to discuss with your doctor.
If you naturally want to strengthen your resistance, consider supercurates in the area, such as hemp, pumpkin seeds, linseed oil, pollen and perga (bee bread)
Summary
✔ A versatile diet is the key to reinforcing resistance
✔ Eat daily vegetables, fruits, whole grains and nuts
✔ Dietary fibers, antioxidants and healthy fats support the heart, intestine and immune system
✔ Natural super foods can provide additional support for the body's defense capacity
💡 Small diet changes can have a major impact on health! 😊
