Colds and flu are acute, transient illnesses that can occur at any time of the year, being more common during seasonal changes and in winter. This is mainly due to two reasons: the dry and cold air of winter that provides optimal conditions for the spread of viruses and, on the other hand, it is common for our immune system to lower its defenses due to the cold, humidity and of seasonal changes due to temperature differences.
The immune system is the main defense body against pathogenic microorganisms. It can be affected or reinforced by multiple causes, among which we find diet.
Various studies have shown that a varied, balanced and healthy diet, together with regular consumption of probiotics, contribute to the proper functioning of our defenses, helping to strengthen our immune system, avoiding possible colds and flu.
A healthy, balanced diet combined with physical activity and sport will help us increase our defenses and, therefore, avoid colds and flu. Some nutrients stand out for their ability to promote the immune system.
MICRONUTRIENTS THAT STRENGTHEN THE IMMUNE SYSTEM:
VITAMIN C:
Contributes to the functioning of natural barriers against infections. This vitamin is found in multiple fruits and vegetables such as orange, kiwi, lemon, mango, pineapple, red pepper or cabbage.
VITAMIN E:
Increases the immune response. It can be found in many basic foods such as whole grain cereal, nuts and extra virgin olive oil.
VITAMIN D:
Vitamin D serves many functions in the body and a deficiency can affect immunity.
We must try to maintain daily sun exposure of at least 30 minutes and increase consumption through food (nuts, oily fish, eggs, fortified foods, etc.).
A large systematic review suggests that supplementation may help prevent upper respiratory infections.
VITAMIN A:
It plays an essential role in infections and in maintaining the integrity of mucosal surfaces. We can find it in many green, red and orange vegetables such as peppers and carrots.
FLAVONOIDS:
They are antioxidants present in numerous vegetables. They enhance the action of vitamin C. It is found in a wide variety of fruits and vegetables.
IRON:
Its deficiency decreases cell proliferation and the immune response. We find two types of iron: heme present in animal sources and non-heme present in plant sources. We find it mainly in meat, fish, eggs, nuts and some types of vegetables such as broccoli or cauliflower.
SELENIUM:
Its deficiency reduces bacterial activity and the antibody response to certain toxins. It is mainly found in meat, fish, shellfish and whole grains.
ZINC:
Its deficiency mainly affects the lymphoid organs. It can be found in fish, legumes and whole grains.
SUPPLEMENTATION
On the other hand, some supplements have been shown to be beneficial, such as multivitamins and omega-3 fatty acids.
Royal jelly can also be a good supplement due to its multivitamin properties (A, B, C and D) in addition to containing minerals such as iron.
Likewise, echinacea could help reduce the risk and duration of upper respiratory tract infections, but further studies are needed.
RECOMMENDATIONS
Despite maintaining a healthy and balanced diet, it is necessary to accompany it with other good habits:
Avoid touching your eyes, nose and mouth.
Avoid alcohol and smoking as both attack the immune system.
Avoid stress as much as possible.
Be careful with unventilated spaces.
Sleep about 8 hours a day.
Be active daily and do physical exercise three times a week to activate our immune system.
