Reliable protection: how to strengthen immunity during a pandemic through nutrition
'09.05.2020'
ForumDaily Woman
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In the early days of quarantine, it seemed that it would last a couple of weeks. But after most of the spring has passed in isolation mode, and the outbreak of the coronavirus continues, strengthening immunity has become an even more urgent task than several weeks ago. The body lacks long walks, sports and, to be honest, proper nutrition. Especially for ForumDaily Woman nutritionists Lifeway They told which products would be beneficial and how to strengthen the immunity, “tired” during isolation.
Eat right
Get sunshine vitamin D
Unique vitamin D is produced by the body under the influence of ultraviolet rays, but it is not always possible to ensure the conditions under which it will be enough - therefore, a balanced diet is very important.
Food sources of vitamin D include dairy products, oily fish (such as salmon and tuna), mushrooms and eggs. Vitamin D helps white blood cells produce compounds to fight against pathogens, is an excellent way to prevent respiratory viruses and improve the response to antiviral treatment.
Provide Your Complete Antioxidant Kit
Antioxidants are vitamins, minerals, and phytonutrients (flavonoids, polyphenols, and carotenoids) found in fruits and vegetables, dairy and animal products. Antioxidants prevent the formation of free radicals in the body - molecules that cause damage to cells, which increases the risk of disease and inflammation.
Include fish in your diet
The consumption of fish, especially fatty (salmon and tuna) gives us an additional immune “charge” along with omega-3 fatty acids, including DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Omega-3 fatty acids increase the activity of B cells, which provide the body's immune response.
Maintain fluid balance
Water is the most important part of life. Every part of the body needs water - our organs, cells, tissues and life support processes, including the immune system. Water transports nutrients along with oxygen to cells and carries away waste and toxins. Drink water throughout the day - before your body signals your thirst.
Consume fruits, vegetables, legumes and whole grains
They not only provide our body with antioxidants, vitamins and minerals that play a key role in supporting a healthy immune system, but also supply the body with dietary fiber, which gives a lot of benefits for digestion and heart health. Insoluble fiber helps feed our microbiome containing prebiotics.
The most important probiotics depend on prebiotics containing indigestible carbohydrates that are naturally present in foods, including fruits, vegetables, legumes, and whole grains. The body cannot digest prebiotics, but with their help, probiotics work in the digestive system, promoting the growth of beneficial bacteria that support the immune system.
Support the intestines with healthy foods
The intestines play an important role in protecting against pathogens and viruses. The skin protects our body from external factors, and the intestines provide protection from the inside. 70-80% of the cells of the immune system are in the intestine, which makes it the largest site of the body’s immunological response. Probiotics derived from fermented foods such as kefir can help balance microbiomes, boost immunity, and improve health. They also have a positive effect on the health of people with respiratory infections.
Kefir from Lifeway Is a unique blend of 12 probiotics that helps maintain a healthy intestinal microbiome. Probiotics are crucial for a strong immune system, reliable protection against disease, good digestion and a positive mood.
Why choose Lifeway? The trademark outperforms competitors in the United States in several ways:
- 8 oz LifeWay Kefir contains 12 cultures of beneficial bacteria, while in the products of other American companies you can find an average of 4 cultures.
- All these cultures are vibrant and active in Lifeway products.Therefore, they are most effective in your body.
- And the same 8 ounces of kefir Lifeway contains 25-30 billion CFU - units that can form colonies of beneficial bacteria in our intestines. This is a very high indicator that works for your health and strong immunity.
Lead a healthy lifestyle
Try to get enough sleep. Sleep plays an important role in our immune function. During sleep, the body produces cytokines, a type of protein that targets pathogens and reduces inflammation in the body.
Be active and play sports. Physical activity improves the activity of macrophages (cells that fight pathogens); circulation of disease-fighting proteins, including immunoglobulins and cytokines; and also increase the circulation of white blood cells, important for combating pathogens.
Wash your hands! Washing hands with soap and water helps to destroy microbes at the microscopic level by separating lipid membranes that span germs and viruses. The Centers for Disease Control and Prevention recommend wetting your hands, then washing them on all sides for at least 20 seconds with soap, and then rinse well under clean running water. If there is no soap, you can use an alcohol-based disinfectant (at least 60%).
Bonus: healthy cheesecakes with farm cottage cheese from Lifeway
Ingredients:
- farm cottage cheese Lifeway farmers cheese - 1 package;
- zest of one whole orange;
- 2 large eggs;
- 3/4 cup coconut or almond flour;
- 2 tablespoons sweetener;
- 1/2 cup dry berries.
Preparation:
- Combine all the ingredients in a large bowl until smooth.
- Separately, prepare a small container with flour, in which you will roll the cheesecakes before frying.
- Dampen your hands with water and take about a tablespoon of curd. Roll the ball in your palms, and then flatten it slightly with your fingers.
- Roll in flour and fry over medium heat in a pan with vegetable oil until golden brown.
- Sprinkle with powdered sugar and garnish with fresh or frozen berries.
Lifeway wishes everyone a bon appetit and congratulates our readers on Mother's Day.
