Healthy products for disease prevention

Health tips

At this time of year that temperatures drop and respiratory infections
become more frequent, so more than ever we have to prevent their
development with the help of a good diet. In this article, we will tell
you what not to miss in your diet for disease prevention this season.


This is a little known element to take care of the diet because it is
needed in few proportions, has been linked in 2011 to a lower incidence
of colds and in addition, consumed during the first 24 hours of having
started the infection could reduce its symptoms and shorten the
permanence of the same.

Zinc is a very important element to keep the body’s defense system in
good working order; therefore, its deficit is associated with an
increased risk of infections and if we want to prevent both cold and
flu, this nutrient should not be lacking in our diet.

Some foods rich in zinc that we can add to our dishes are meats, seafood, whole grains, legumes, nuts and seeds.

Vitamin D

This vitamin that we usually associate with calcium and good bone
health, has other important functions in the body and one of them is on
the immune system of our body.

It may not be by chance that respiratory infections increase in the
winter months, when sun exposure is reduced and our body produces less
vitamin D, as this nutrient contributes to the production of
antimicrobial peptides that help prevent flu and colds, according to
conclude American scientists.

Also, studies have linked vitamin D deficiency with higher incidence
of respiratory infections in children, then, this nutrient can not be
lacking in our dishes to keep away from the body flu and colds.

We can add it to the diet with fatty fish, beef liver, egg, borage or fortified foods.

Vitamin C

This is the vitamin that par excellence associates with a lower risk
of suffering from colds, but the reality is that its action is not
specifically against this disease but rather, against all types of

Vitamin C can raise the body’s defenses and neutralize negative
effects of stress on our body because it has antioxidant function, so it
is an important component of our diet if we want to prevent flu, cold
and other diseases.

However, a study published in Experimental Biology and Medicine notes
that proper use of ascorbic acid could help control the flu epidemic.

Then we can incorporate this vitamin into the diet to take care of
the defenses and away from these infections and others through a variety
of fresh fruits and vegetables, especially citrus fruits, red peppers,
cabbage and green leaves.


The different types of antioxidants that we can find in foods can
strengthen the immune system by neutralizing the oxidative stress in our
body, however, one of the most potent are polyphenols that have been
shown to have antimicrobial and antiviral properties in a study
published in Current Opinion in Biotechnology.

Among polyphenols, anthocyanins can be very helpful in reducing the
incidence and reducing symptoms of colds and flu. These are found in red
fruits and other vegetables or fruits purple or red intense.

Also, the polyphenols present in green tea, for example, have been
associated with increased immunity and antiviral effects, would even
help in preventing bird flu, according to conclude South Korean

So, in addition to all the above nutrients, antioxidants should not
be lacking in our diet to prevent colds and flu this season. For this, I
recommend you ingest variety of fresh fruits and vegetables as well as
infusions such as black or green tea.

Of course, these respiratory infections can be diminished with a good
system of defenses, therefore, not only the diet is helpful, but other
habits such as regular and moderate exercise, adequate rest each night
and absence of Toxic habits are key to getting away from colds and flu

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