Shield your defense

The winter months , our main concern is to avoid respiratory infections , from mild cold to serious influenza. To achieve this, we need to stimulate our body and our immune system to successfully repel the attacks of viruses and other microbes .

 H relationship of nutrition and infection is scientifically documented for decades . The poor quality of the diet can lead to deficiencies of B vitamins , vitamin A and vitamin C. Also , iron deficiency may be a risk factor for the weakening of our immune system . If, then , someone develops symptoms , such as fever , cough, runny nose , sore throat , muscle pain , headache , and chills , fatigue , diarrhea and vomiting , strengthening the body's defense should be directly to avoid any further consequences .

  Usually , during the course of a damages our goal is to eat to ... empower , but to consume the right foods to boost our immune system . To protect ourselves from the threats of winter , besides taking care of our health and abide by the basic rules of hygiene , we must add to our diet foods that will keep your immune system in good operation and to replenish the ' lost ' nutritional substances with appropriate supplements when necessary.

► Vitamins , minerals and nutrients for strong immune

B vitamins : Deficiency can be crippling levels of iron and ferritin in the body and can lead to anemia ( pernicious anemia) . Folic acid , B12 and B6 help maintain the smooth functioning of both the physics and acquired immunity . Natural sources of B vitamins are beef, trout , cereals , salmon , mussels and milk and yogurt . The offset the lack of B vitamins through supplements, improve the functionality of the antibodies.

Vitamin C: Benefits of Vitamin C and its contribution to the defense of the organism is known to all. Vitamin C mobilized immediately in case of inflammation and offers increased antimicrobial activity . Also , vitamin C helps increase the production of white blood cells and antibodies in particular interferon , a protein / antibody surrounding protective cell membranes , discouraging the entry of viruses.

Natural sources of vitamin C are broccoli , peppers, spinach , pumpkin , tomatoes and fruit , orange , papaya and kiwi . Vitamin C is good consumed by preparations and precautions , as they are water soluble - the excess is excreted from the body through urine , so even in the event of overdose , there are no toxic effects .

Vitamin D: Vitamin D is a very important vitamin for bone health , immune and overall good health. In 2010 , it was announced in Nature1 a new discovery on the role of vitamin D in the activation of immune mechanisms of our body .

When the body comes into contact with a new virus or bacterium , employed specifically white blood cells - T lymphocytes to fight the invader . But each of these cells are programmed to recognize a particular virus or bacterium . These few cells must be readily proliferate to not allow the attacker to cause disease . To allow however to activate the T cells and converted to cells that would kill the bacteria , it is necessary the presence of vitamin D in sufficient quantities. If , according to the researchers , there is plenty of vitamin D in the blood , this results in the inadequate response of T - lymphocytes and immune can not respond to the threat of virus or bacterium .

Zinc: Zinc plays an important role in many basic functions of the human body . Involved in various cellular functions , such as defense against free radicals in the regulation of numerous genes , and can affect the endocrine function . Zinc prevents the formation of proteins that use cold viruses to reproduce themselves. It has been found that it can reduce the duration of symptoms and reduce the severity of the common cold when taken within 24 hours of the first symptoms . It is necessary for the proper functioning of the immune system and protect the body from infections , viruses and diseases , and helps in the healing process of wounds . Natural sources of zinc are pumpkin seeds , peanuts , cheese , potatoes, beef, lamb , pork , turkey and salmon .