It is the season of colds and flu - and many have already passed the first attacks of coughing and fever. Although good hand washing and flu vaccine is the first lines of defense against viral respiratory and careful maintenance is essential for strong immune systems.
While most people know that fruits and vegetables generally shield health, two American scientists - the nutritionist T. Reinhard and physician J. Ferma - indicate that there are some foods that can make a difference.
Do not wait, however, we see immediate results. Dr. Ferma says that one should improve his diet for a few months before seeing the real effects on the body's defenses.
* Fatty fish. Fish such as salmon, tuna, mackerel and sardines are rich in selenium and omega-3 fatty acids - a kind of virtuous fat that reduces inflammation and protects the lungs, increasing the activity of white blood cells that fight bacteria. Eat fatty fish two partial week.
* Onions. The onions and similar foods, like the moth and the green onion, contain powerful antioxidants such as Quercetin, the allisin and anthocyanins, which have anti-inflammatory and antibacterial properties. Try eating half a cup a day.
* Mushrooms. The regular consumption of mushrooms stimulate the immune system, increasing production and activity of white blood cells. Do you eat cooked, not raw, recommends Dr. Ferma.
* Yogurt. Yogurts - especially the Greek, where Mrs. Reinhardt - contain active cultures (also known as probiotics) are beneficial bacteria that maintain low levels of pathogens in the gastrointestinal tract. Eat at least one yoghurt every day.
* Eggs. Eggs are an excellent source of good quality protein and also contain choline - a substance that prevents the invasion of viruses and bacteria in the body. If you have no medical contraindication to eat an egg for breakfast several days a week.
* Legumes. Peas, beans, lentils and other legumes, are concentrated source of protein and carbohydrates. It is also rich in zinc, which increases production and aggression of white blood cells. Eat at least half a cup of beans, two times a week.
