Interesting Facts, Nutrition Tips

Habits that build immunity

It’s no secret that health is formed from our lifestyle. We know that our lifestyle is made up of habits. Which habits will strengthen and, conversely, reduce immunity? Nutritionist Elena Garagulya shares her wisdom:

Which dietary habits reduce immunity?

1. Eating sweets with sugar – cakes, cakes, candies, cookies, waffles, marmalade… Especially if they are present in the diet every day.

2. Baked goods made from refined white flour. It is poor in micro elements – zinc, selenium, magnesium, manganese. However, there is little value in it at all.

3. Fried dishes in sunflower oil. At high temperatures, due to Omega-6, it oxidises in a frying pan and produces a lot of free radicals, which cause inflammation of the throat, stomach, and all mucous membranes.

4. Sauces, mayonnaise in salads also contribute to inflammation. Any inflammation opens the gates for infections inside the body, bacteria quickly penetrate the bloodstream and enter the organs.

5. The habit of eating desserts or sweet fruits after protein foods – meat, eggs, fish, cottage cheese, poultry. Meanwhile, dessert after a meal is one of the most common habits.

6. Drinking tea or juice after protein foods. It takes about an hour to digest with the sphincters completely closed and if we drink fluids, we disrupt the process of digesting proteins and they are not digested.

What habits strengthen your immune system?

1. Drink water, tea, berry tea before meals. This helps produce digestive juices, which require water for their production.

2. Foods rich in Omega-3 fatty acids. These are fatty sea fish of the cold seas (herring, mackerel), cedar nuts and cold-pressed oil , seeds and nuts, and cold-pressed oils from them (hemp, flaxseed), avocado.

3. Salads made from raw vegetables, root vegetables, herbs, with garlic, onions, horseradish, mustard, they stimulate the growth of beneficial bacteria in the intestines. All this should be seasonal.

4. Berries – they are rich in vitamin C and antioxidants – currants, lingonberries, sea buckthorn, raspberries, cranberries, rowan berries, serviceberry, honeysuckle, strawberries. All berries are rich in pectin; they cleanse the small intestines of harmful bacteria and undigested food.

5. Bran flour – it contains a large amount of micro elements, zinc, iron, manganese, calcium, copper and a lot of B vitamins, and there is more protein there than in white flour.

6. Drink herbal teas , especially in the evenings. It relieves stress, relaxes the nervous system and many contain vitamin C, as well as flavonoids and tannins, which improve the functioning of the digestive system and the basis of immunity.

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