After winter, the body needs additional support, so it is worth including nutrient-rich foods in your diet. Special for: Focus Nutritionist Alina Dyachenko has listed the healthiest foods that will help you welcome spring with strength and energy.
It is important to pay attention to strengthening the immune system to reduce the risk of diseases on the eve of spring, because during seasonal transitions the body is especially vulnerable because it is exposed to various factors: temperature changes , humidity, viruses, allergens and the like. But by following simple guidelines for a balanced diet, regular physical activity, adequate sleep and stress tolerance, you can prepare to face the challenges that spring brings. Nutritionist Alina Dyachenko told Focus which 10 products will help support the body and improve health in the off-season.
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Ginger
Ginger is a known anti-inflammatory and antimicrobial substance, so it can be used as a natural remedy. Ginger also contains vitamin C, group B and minerals magnesium, potassium and zinc.
“Ginger root contains biologically active compounds: gingerols, shogaols, zingiberenes, known for their anti-inflammatory, antioxidant and antiviral properties. They help improve immunity and protect the body from harmful environmental influences,” says the nutritionist.
Turmeric
The main bioactive compound is curcumin, known for its powerful anti-inflammatory and antioxidant properties.
“Curcumin also has potential antibacterial and antiviral properties. Some research suggests that curcumin may have certain antidepressant properties, helping to reduce stress levels and improve mood,” says Alina Dyachenko.
Garlic
Garlic helps support the liver by optimizing the body’s natural detoxification processes by promoting the elimination of toxins.
“Garlic contains allicin, a component known for its antibacterial, antifungal, antiviral and anti-inflammatory properties. It also contains various phytoncides, flavonoids, phytochemicals and other biologically active substances that also have antioxidant and anti-inflammatory properties,” says Alina Dyachenko.
Onion
The nutritionist states that onion, like garlic, contains allicin and sulfur. Additionally, onions contain large amounts of antioxidants such as quercetin, anthocyanins and flavonoids, which protect cells from the harmful effects of free radicals and prevent the occurrence of oxidative stress.
Citrus
Citrus fruits are a source of vitamin C or ascorbic acid, known for its antioxidant properties that help strengthen the immune system and protect cells from damage.
“Oranges, lemons, grapefruits, tangerines and limes contain various flavonoids such as hesperidin, naringin and quercetin. Some citrus fruits, such as lemons, have antimicrobial properties due to the presence of phytoncides that help fight harmful microorganisms. Citrus fruits also contain B vitamins and minerals: Healthy bones , calcium, potassium and magnesium, which are very important for the heart and muscles.
Hazelnut
Nuts contain significant amounts of fatty acids such as oleic, linoleic and linolenic. They also contain plant protein, vitamin E, B groups, various minerals, phytosterols, polyphenols and flavonoids, which help protect cells from harmful free radicals and prevent fat oxidation.
“Some nuts, such as walnuts, contain large amounts of omega-3 fatty acids, known for their anti-inflammatory properties,” notes Alina Dyachenko.
sea oily fish
The nutritionist recommends adding a few servings of fatty fish per week to your diet. This could be lightly salted salmon for breakfast or a serving of mackerel for lunch.
“Oily fish contain omega-3 fatty acids, which are known to have many health benefits. They also contain many vitamins and minerals, such as vitamin D, B vitamins, iodine, selenium and magnesium, which are important for bone health, immune, nervous systems and other body functions.” ,” notes Alina Dyachenko.
Daily
“Dairy products are a source of protein, calcium, B vitamins and other nutrients. Some dairy products, such as yoghurt, kefir, contain probiotics, which are beneficial live bacteria that help maintain healthy intestinal microflora and improve immunity,” notes the nutritionist.
Dairy products also contain other beneficial nutrients such as potassium, phosphorus, vitamin D and zinc, which are important for various body functions such as regulating blood pressure, strengthening bones and supporting the immune system.
Cereals rich in beta-glucan
Beta-glucans are a type of soluble fiber found in grains such as oatmeal, barley, rye and wheat.
“They increase the activity and effectiveness of the immune system, especially by increasing the number of natural killer (NK) cells and stimulating the production of cytokines. Cereal beta-glucans also help reduce the level of “bad” cholesterol (LDL) in the body. They help control blood sugar levels, says the nutritionist It states that it improves digestive function and has anti-inflammatory properties.
Bean
Scientists studying longevity classify beans as foods that can extend life. It is a staple food for people living in the “blue zones” where most centenarians live.
“Beans are a valuable source of plant protein. They contain B vitamins, vitamin C, zinc and iron, which are important micronutrients for optimal immune system function. Some compounds found in beans, such as anthocyanins and flavonoids, have anti-inflammatory properties. They are also “food” for beneficial bacteria in the gut.” It contains prebiotics, a type of fiber that acts as a nutrient.
Let us remind you of the 9 best fruits and vegetables for strong immunity.
Previously, Focus has written about the 6 best drinks you can consume. will increase immunity and protect against colds.
This material is for informational purposes only and does not contain advice that may affect your health. If you are having problems, contact an expert.
Source: Focus
Mary Moore is an accomplished author and journalist known for her engaging and informative writing on trending topics. She currently works as a writer at 24 news breaker. With a keen interest in current events and a talent for finding the human angle in stories, Mary’s writing is always engaging, insightful and informative.