7 foods that increase your immunity and prevent diseases!

Foods that increase your immunity and prevent diseases naturally, because, due to the great recurrence of the flu, we must protect ourselves and nothing better than in a natural and effective way, which will not bring you any side effects like drugs from pharmacies.

As soon as the leaves fall from the trees and get colder, the cold starts. To stay healthy despite the dirty weather, you can do something with foods that boost your immunity . Some foods you can buy anyway, or find in the kitchen.

Why is vitamin C important for the body?

Water -soluble vitamin C , also called ascorbic acid , is vital and has many different functions. It releases electrons and traps free radicals, such as reactive oxygen molecules, so it has antioxidant effects, that is, it reduces oxidative damage in the body.

Vitamin C plays a central role in the development of collagen (connective tissue, cartilage and bones), carnitine and hormones. It promotes iron absorption and inhibits the formation of carcinogenic nitrosamine.

The recommended intake of vitamin C for men is 110 mg/day, for women 95 mg/day. 105 mg/day is recommended for pregnant women and 125 mg for breastfeeding women. These values ​​take into account metabolic losses and safety supplements.

There is a specialty among smokers. You have greater metabolic losses of vitamin C. Therefore, male smokers are recommended 155 mg / day of vitamin C , women 135 mg / day.

The population supply situation is good, mainly because ascorbic acid is used in various ways as an additive. The causes of a deficiency can be: one-sided diets without fruits and vegetables, alcoholism , longer stays in extreme cold, chronic illness and constant medication.

Foods that boost your immunity and prevent disease:

1. Elderberry:

Elder is a tried and true medicinal plant when it comes to infections. Different recipes with elderberry will help you if you already have a cold. Berries help even before rhinitis, because they contain anthocyanins that strengthen the immune system .

You can find elderberries in your area for free and reduce them, for example, with apple and elderberry juice. However, as anthocyanins are very sensitive to heat, berries should be boiled briefly and used quickly as they oxidize quickly.

Caution: If the berries are not cooked long enough, they still contain toxic glycosides, which in large amounts can lead to stomach upset and vomiting. If you want to be sure.

You can use elderberry juice from the market and accept a slightly lower anthocyanin content through storage. Therefore, it is one of the main foods that increase your immunity.

2. Natural yogurt:

If you immediately think of probiotic products from the refrigerated section of a healthy gut, you’re not mistaken, because the bacteria that contain yogurt support gut health. Therefore, it is one of the main foods that increase your immunity.

However, the same cultures are also contained in conventional, perhaps even homemade, yogurt, which costs much less. By the way, probiotic drinks like Actimel are just one example among many foods that can be substituted for healthy alternatives.

3. Rosebush:

Natural “cold vitamin C” can be found almost everywhere for free. Did you know that 100 grams of rose hips contain 25 times more vitamin C than the same amount of oranges? You can eat the rosehip puree, preferably when the fruit is very soft, for example after exposure to ice.

If this is too complicated, you can mix the finished rosehip powder into breakfast cereal, for example. A fruity rosehip pasta sauce also contains a lot of vitamin C , despite cooking, and it strengthens the immune system . Therefore, it is one of the main foods that increase your immunity.

4. Nuts:

Vitamin C is often combined with zinc  as a dietary supplement. However, taking too much of it can have negative effects on the immune system . Zinc  from natural sources is much more recommended as it can hardly be overdosed .

As our body cannot store this trace element for a long time, it must be ingested regularly through food. Foods rich in zinc  are mainly meat, fish and seafood.

Vegetarian sources are legumes, such as lentils . Oats, wheat bran and nuts, which you can easily incorporate into your daily diet in the form of homemade granola bars , are also rich in zinc . Therefore, it is one of the main foods that increase your immunity.

5. Onions:

Onions and garlic are not only true miracles when it comes to curing colds, but they also help prevent them from breaking out. While all three plants contain the immune -boosting compound alliin, onions also provide the bacterial and viral flavonoid quercetin. Therefore, it is one of the main foods that increase your immunity.

Bulbous plants can be incorporated into everyday food in many dishes. The health benefits are greatest when eaten fresh and raw like wild garlic butter or garlic aioli . Pasta with wild garlic pesto are also very healthy and my first choice.

6. Ginger:

Ginger is a versatile talent and can be used as a spice in the kitchen as well as a medicine: enjoy crystallized ginger , for example, which is as healing as it is delicious. Therefore, it is one of the main foods that increase your immunity.

Immune- boosting ginger bulb contains many immune – boosting antioxidants . Even if the cold has already started, ginger helps and can replace many medications.

7. Saffron:

Even turmeric , which is one of the healthiest spices in the world, has a stimulating effect on our immune cells. It is best to use turmeric daily. For example, make a sweet, golden milk or a Balinese healing drink with saffron , or season the pans with a homemade saffron sauce .