On autumn time is a great way to avoid SARS and other diseases.
If included in your diet in the fall of these two berries, then the risk of Contracting colds will be less. But if not forget about vegetables and dairy products, the body will be protected against SARS even better..
A handful of berries every day
There is a popular myth that the Champions of vitamin C which protects our body during colds are citrus — lemons, tangerines and oranges. This is not so. Leaders in the number of vitamin C and autumn berries in particular, rosehips, and sea buckthorn.
For example, eating one medium orange, you can get up to 60 mg of vitamin C at a daily rate of 100 mg per 100 g of rosehips in about 650 mg of vitamin C, sea buckthorn — 200 mg.
Vitamin C is partially preserved even in the dry fruit. A handful of these berries very useful to add to the tea when brewing, and make of them a vitamin concoctions.
In this case, to preserve as much vitamins, it is not necessary to fill in the berries with boiling water, better a little cooled boiled water to 80-90 degrees. To use such a beverage should be within 20 minutes of preparation. If you drink berry tea daily, it’s possible to support the immune system.
In addition to vitamin C, sea buckthorn and rose hips are rich in mineral salts and carotenoids and other biologically active substances, which are also required for antioxidant protection in the body.
Interesting fact: the sea buckthorn is considered “fat” berry due to the fat content in the pulp, although it it is not so much as, for example, in avocados. But its caloric value is much less, and that’s a plus.
Polyunsaturated fatty acids of sea buckthorn useful for immune system, cardiovascular system, as well as for skin and mucous membranes.
Immunity is in the gut?
Contrary to popular belief, fruits and vegetables not so rich in vitamins, as we are accustomed to hearing. Yes, the most common vitamin contained in vegetables and fruits — the vitamin C, but it’s not much.
However, this does not mean that fruits and vegetables are useless. They are rich in mineral salts, organic acids and biologically active substances, mostly those that give them a bright color.
Typically, these pigments and carotenoids are also antioxidants which protect not only the immune but also the cardiovascular system. For example, many carotenoids in peaches, despite the fact that their calorie content is extremely low — 40-50 kcal for 100 g, so they can serve as the perfect dessert.
In addition, fruits and vegetables remain essential sources of dietary fiber and fiber. Fiber is useful not only for our digestive tract, because it improves the gall bladder and intestines. Fibre is a food for the beneficial microflora that live in our gut.
And the state of microbiocenosis of the intestine directly affects the state of immunity. As recommended by the world health organization, the day should consume at least 500 grams of vegetables and fruits.
How to eat a pound a day? It’s actually easier than it seems at first glance.
The main thing to have time to eat during day three of sweet fruit (can be more), for example, as a snack between main meals, and two vegetable side dishes at lunch and dinner. That we feed not only ourselves but our intestinal microflora, which directly depends on the state of our immune system.
It is best to give preference to salads of fresh vegetables that do not require special dressings in the form of sauces, mayonnaise, etc. So it will be healthier in General and immunity in particular.
Tomatoes are rich in lycopene, a known antioxidant that is not destroyed even by heat treatment — on the contrary, the amount may increase.
Beautiful garnishes of zucchini and pumpkins. Pumpkin can be added to porridge. Pumpkin is not only rich in dietary fiber, but, again, contains a lot of carotenoids, the benefits of which we have already mentioned.
Zucchini contain rough fiber, so resolved, even when other vegetables are contraindicated. For example, in diseases of the digestive system in the acute phase, eliminating sources of roughage — raw vegetables and fruits.
Oh and don’t forget daily use of milk drinks, which are also necessary to maintain healthy intestinal flora and therefore immunity.
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