Hypothermia, immunity change, patients. This is a summary of the last few weeks in France. Because of the cold that dominated the region with temperatures below 10 degrees Celsius, residents had to take blankets and coats from the back of the closets, but this was not enough to avoid the wave of colds, flu and allergy crises. And the emergence of respiratory and pulmonary problems.
With that in mind, the report GCN I spoke with nutritionist Andrea Patara, who gave tips on eating to maintain a healthy body and boost immunity.
energy needs
In winter, there is a significant increase in the need for calories to maintain body temperature, hence the constant feeling of wanting to eat something as well as an increase in organic resistance. “We’ve noticed this increased need in craving hotter, even more caloric foods and an increased intake of the same food,” says the pro.
According to her, children should eat foods that contain fat in moderation, such as chocolate, however, the right thing is that the menus should be able to provide more calories, such as creamy soups, hot chocolate and pasta, but without being overloaded. exaggerations.
“It is very important to continue, as in summer, a good fluid intake. Of course, the desire to drink water and eat fruits and vegetables is not the same as in summer, but one must choose to have tea to warm the body. The best is herbal or fruit tea Dried, such as oranges, passion fruit and apples Avoid black tea and chai tea, because they are very stimulating, because they contain caffeine As for eating vegetables, choose recipes in soups and creams such as: spinach, cauliflower, and what about the different foams made from cooked and steamed vegetables And topped with herb dressing. Believe me, it won’t bring as many calories as something made with cheese or chocolate,” he said.
Decreased immune resistance
Along with the cold, the incidence of influenza, colds and respiratory diseases increases, due to the lack of rain and dry and dusty air. Therefore, a balanced diet rich in vitamins and minerals increases immune resistance. “A balanced diet makes adults and, of course, our children, less susceptible to these incidents. To meet the needs for vitamins and minerals, the ideal is diversity in the offer of fruits and vegetables,” he explained.
The nutritionist also said that most people think that a good diet requires a lot of money to use creativity, but she doesn’t believe it. “Do not think that the use of creativity is very expensive, because by taking advantage of seasonal fruits, which are good sources of vitamin C, (acerola, strawberry, tangerine, orange and passion fruit), you will not spend a lot and will ensure the health of your family.”
Tips on how to improve immunity through diet
Good fats: Certain unsaturated fatty acids have the ability to improve the immune response when associated with a balanced diet. We can highlight omega 3 and 6, whose main function is to regulate certain immune cells. These nutrients are found in avocados, fish, ground flaxseed (consume 1 tablespoon/day), and nuts, such as walnuts, Brazil nuts, and cashews.
carotenoids: It is mainly found in yellow, orange and red vegetables and fruits. They activate the immune system and, accordingly, improve the body’s defense.
Vitamin E: It is found in some vegetable oils such as corn oil, soybean oil, and olive oil. When ingested, it improves the immune response and is also considered an antioxidant.
Vitamin C: It has an antioxidant effect and improves the effects of vitamin E, and renews its action formulas when free radical formations occur. It has beneficial effects mainly in respiratory infections and influenza. Sources: Oranges, acerola, lemons, pineapples, tangerines, among other citrus fruits.
carbohydrate: It is often associated with improving the immune system, especially if taken during long and/or intense workouts. It should be taken in part in the diet, and during training, and the best forms of supplementation are gels and sports drinks.
probiotics: It is a beneficial bacteria found in yogurt and fermented milk or sold in the form of supplements that strengthen the immune system.
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