How to shield your body against illnesses
How to shield your body against illnesses
Maria Skoura
The journey from adolescence to adulthood involves various activities, social life and obligations. We should be cautious about illnesses, such as the flu, that can affect our everyday routine. Therefore, it is important to safeguard your health by strengthening the natural defense mechanisms of your body.
White blood cells (leukocytes) are an essential part of the immune system. There are also other important food elements that are essential for the work the blood cells do. For example, the antioxidant – vitamins A, C, E and Zinc protect the body against the destructive effects of free radicals that enter our body or are produced by it and make the cells more vulnerable to infections and illnesses.
Vitamin A is important for your immune system, acting as shield against viruses. It is also a powerful defender against oxidation since it increases the defense of cell membranes. It is found in butter, eggs, liver, carrots and dairy products.
Vitamin C also plays a very important role in the body’s immune system. Vitamin C deficiency can decrease the resistance of the body to certain pathogenic organisms. According to research, daily intake of vitamin C could reduce the frequency, duration or severity of a cold. It is found in kiwis, grapefruit, berries (strawberries, blueberries), pomegranates, peppers, broccoli, spinach and other vegetables.
Vitamin E is the most abundant antioxidant in the body. Along with Vitamin C is one of the most efficient chain-breaking antioxidants available. The plant oils (olive oil, sunflower oil), salmon, dried fruit, also, are rich sources of vitamin E.
Zinc is important for a healthy immune system. Zink deficiency can be the cause of common cold and flu. It is found mainly in beef, seafood, eggs, sardines and wholegrain cereals.
Other food that can also prevent and protect against illnesses are: garlic, yoghurt and cabbage. According to research, garlic has strong antibacterial action and can combat sickness. Yoghurt as well as other prebiotics and products of fermentation such as kefir, also improves intestinal health, since 60-70% of the immune system is based on the gastrointestinal system.
Some other tips to protect yourself against illnesses are: washing your hands before eating, avoiding closed spaces and crowded places, consuming healthy foods. In the case you come down with flu, get a lot of rest, drink plenty of liquids and eat soups, i.e. chicken soup or vegetable soup.
Maria SkouraNutritionist, Scientific Associate of the Greek Society of Adolescent Medicine
