How to support immunity, not only during a pandemic?
WHAT OUR DAILY MEAL LOOKS LIKE IS OF KEY IMPORTANCE NOT ONLY IN BUILDING IMMUNITY, BUT IN THE FUNCTIONING OF THE ENTIRE BODY.
IT IS WORTH REMEMBER THAT OUR MENU WILL BE DIFFERENT AND APPROPRIATELY BALANCED, MEANING THAT IT PROVIDES US WITH ALL THE NECESSARY NUTRIENTS IN THE APPROPRIATE QUANTITIES. WHAT IS WORTH REMEMBERING ABOVE ALL?
TRY TO EAT APPROXIMATELY. 5 SERVINGS OF VEGETABLES AND FRUITS DURING THE DAY, BEST FRESH (Whole/IN THE FORM OF A SMOOTHIE/SALAD) OR COOKED. IF NECESSARY, DO NOT PEEL THE SKIN BECAUSE THE SKIN HAS THE BIGGEST TREASURE OF VITAMINS AND MINERAL INGREDIENTS. IT IS WORTH PURCHASING SEASONAL AND LOCAL PRODUCTS, AND ALSO EATING PRODUCTS WITH DIFFERENT COLORS - BECAUSE THEY HAVE DIFFERENT PROPERTIES DEPENDING ON THE COLOR. DURING THE PERIOD OF INCREASED INFECTIONS, PARTICULAR ATTENTION SHOULD BE PAID TO THE SOURCES OF VITAMIN C - PEPPERS, BERRIES, PARSLEY, WILD ROSE FRUIT, SEA BITCH. CITRUS FRUITS, CONTRARY TO COMMON OPINION, ARE NOT THE BEST SOURCE. FOR EXAMPLE, ONE PEPPER CONTAINS AS MUCH ASCORBIC ACID AS APPROXIMATELY 8-10 LEMONS!
WHY VITAMIN C IS IT SO IMPORTANT? BECAUSE IT IS A VERY STRONG ANTIOXIDANT, IT "SCREASES" FREE RADICALS, HAS AN ANTI-INFLAMMATORY AND BACTERICIDAL ACT, AND SOOTHES INFECTIONS.
RESEARCH ON THE ROLE OF VITAMIN C IN PREVENTING AND TREATING PNEUMONIA AND SEPSIS HAS BEEN GOING ON FOR MANY DECADES. THIS RESEARCH LAID A SOLID FOUNDATION FOR TRANSLATING THESE DISCOVERIES TO PATIENTS WITH SEVERE CORONAVIRUS DISEASE (COVID-19). PRELIMINARY OBSERVATIONAL STUDIES INDICATE LOW LEVEL OF VITAMIN CU IN CRITICALLY ILL COVID-19 PATIENTS. [1]
IN THE AUTUMN AND WINTER PERIOD, AS WELL AS IN PERIOD OF LOWER IMMUNITY AND LACK OF REGULAR EXPOSURE TO THE SUN (WHICH HOME-OFFICE WORK MODE IS DEFINITELY NOT FAVORABLE!) REMEMBER TO SUPPLEMENT WITH VITAMIN D, MINIMUM 2000 IU!
IT IS ASSUMED THAT VITAMIN D IS ONLY RESPONSIBLE FOR CALCIUM ECONOMY AND GOOD MOOD, WHILE IT IS ALSO KEY IN BUILDING IMMUNITY.
VITAMIN D SUPPLEMENTATION HAS BEEN SHOWN TO REDUCE THE RISK OF ACUTE VIRAL RESPIRATORY INFECTIONS AND PNEUMONIA, AS WELL AS SEVERE DISCUSSION AND DEATH DUE TO COVID-19. SOME RETROSPECTIVE STUDIES HAVE ALSO SHOWN CORRELATIONS BETWEEN THE CONCENTRATION OF VITAMIN D IN THE ORGANISM OF COVID SICK AND THE COURSE OF THE DISEASE AND MORTALITY. RESEARCHERS SUGGEST THAT PEOPLE WITH LOW VITAMIN D CONCENTRATION, ESPECIALLY FROM THE MOST EXPOSED GROUPS, CONSIDER INCREASING THE SUPPLEMENTED DOSE BY UP TO FIVE TIMES IN ORDER TO INCREASE IT QUICKLY. [2,3]
REMEMBER ABOUT HEALTHY FATS. THEIR BEST SOURCES ARE FLAXSEEDS, WALNUTS, CHIA SEEDS, LINSEED OIL, POCKET OIL, PUMPKIN SEEDS, OLIVE OIL. WHEN PREPARING SANDWICHES, REPLACE BUTTER WITH AVOCADO. YOU SHOULD ALSO TAKE CARE OF THE RIGHT QUANTITY ZINC AND SELENIUM. WE WILL FIND THE FIRST, INCLUDING: IN BUCKWHEAT, PUMPKIN AND SUNFLOWER SEEDS, AND THE SECOND IN BRAZIL NUTS.
ENJOY LEGS. THEY ARE NOT ONLY A GREAT SOURCE OF PROTEIN, BUT ALSO B VITAMINS, IRON, MAGNESIUM, AND THEY HAVE A PROTECTIVE EFFECT ON THE HEART AND REGULATE THE CONCENTRATION OF GLUCOSE IN THE BLOOD.
LOVE PICKLES! THEY ARE A TREASURY OF VITAMINS AND A SOURCE OF "GOOD" BACTERIA THAT LIVE IN THE INTESTINE. IF YOU HAVE PROBLEMS AFTER CONSUMPTION OF PICKLES, CONTACT YOUR DIETITIC - MAYBE IT IS WORTH CONSIDERING SUPPLEMENTATION.
DON'T FORGET ABOUT PHYSICAL ACTIVITY. GO TO THE PARK FOR A WALK OR RUN, FIND YOUR FAVORITE YOUTUBE CHANNEL AND ENCOURAGE YOUR LOVED PERSON TO TRAIN WITH YOU - TOGETHER IT IS DEFINITELY EASIER TO MOTIVATE YOURSELF. REGULAR MOTIONING OF STAMPED MUSCLES AND OXYGENING THE MUSCLES NOT ONLY IMPROVES YOUR WELL-BEING, BUT ALSO SUPPORTS THE FUNCTIONS OF THE BODY, AND THROUGH IT TRANSLATES TO IMMUNITY.
GET SLEEP, MAKE SURE YOU MAINTAIN A REGULAR DAILY RHYTHM, FIND TIME FOR REST AND YOUR FAVORITE ACTIVITIES!
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