diet, rest, exercise, a relaxed pace of life, the elimination of snuff and moderation in alcohol consumption strengthen our defenses naturally. But with the arrival of the cold and the change of season the body suffers, let’s give as a gift pantry advantage that Mother Nature gives us and he will be grateful.
Muscle aches without doing exercise, broken nails, weak hair, unjustified fatigue, sores that are slow to heal, colds, pupae on the lips … may be the alarm that our immune system is not at its best. Possibly the responsibility of those states we find a lack of vitamins A, C, E, and some B group, or bioflavonoids and fatty acids, and trace elements such as copper, iron, zinc and selenium, and that foods containing not part of our diet.
Knowing where to find these nutrients our diets will become our best ally against disease:
Vitamin A: Essential for bone system development, cell growth, immune and reproductive systems, vision and infection prevention and aging, as natural antioxidant is to scavenge free radicals.
Foods that contain:
Liver, butter and cream, eggs and whole milk, dark green vegetables, red-colored or orange-yellow as carrots, sweet potatoes, pumpkin, squash, pepper, spinach, lettuce, broccoli, Brussels sprouts, tomatoes, asparagus, and fruits such as apricot, peach, melon, papaya, mango, peach and cherries.
His lack
The lack of this vitamin could be the cause of not only bacterial infections but a deficiency in visual acuity, joint disease, skin rough and dry, scaly, loss of weight and appetite, altered taste, and hearing smell.
Vitamin B
The vitamin B complex consists of a group of vitamins that are assimilated and rapidly eliminated in the urine, so you need to consume daily a minimum. With her health care heart and arteries, maintain in good condition the nervous system and the mind, and strengthen the immune system.
Foods that contain
Liver and viscera in general, veal, chicken and pork, eggs, and whole grains (rice, wheat, oats …), legumes (soybeans, peas, lentils, dry beans, chickpeas …) or walnuts. Also in peanut butter, mushrooms, brewer’s yeast and wheat germ.
His lack
They can suffer from deficiency of this vitamin by their reduced ability to assimilate, elderly, sick gut, addicted to alcohol, smoking, vegans, pregnant and lactating patients thyroid and operated.
Vitamin C
This vitamin helps to maintain the natural barriers against infection and contributes to the maintenance of bones, teeth and blood vessels and protects us from infections. In necessary for the formation of collagen, the most abundant component of skin and bone, and wound healing as other vitamins being a powerful antioxidant.
Foods that contain
Their sources are only from plants and contain the vast majority of vegetables (peppers, cabbage, cauliflower, spinach, tomatoes, peppers and potatoes) and fruits such as bananas, citrus, mangoes, apples, pineapples, cantaloupe, strawberries, kiwi, strawberries, berries, persimmon and guava.
His lack
Its deficiency in the body can cause inflammation and bleeding gums, rough, dry skin, spontaneous bruising, nosebleeds, anemia, joint pain and swelling, impaired wound healing, and most serious, scurvy, mainly in the elderly and malnourished people, manifested in anemia, swollen and bleeding gums and a general weakening of the body.
Vitamin E:
Antioxidant also protects against the effects of aging such as memory loss and the presence of toxic substances that enter the body through inhalation or oral, such as drugs or radiation. Human studies have shown an increase of the immune response after administration of vitamin E, especially viral diseases. Like other antioxidants is believed to prevent or delay cataract formation.
Help the proper functioning of the nervous system, the healing of burns, prevents thrombus formation and thus decreases the risk of myocardial infarction, angina or stroke, and prevents the occurrence of seizures in people with poor circulation and anemia .
Foods that contain
Vitamin E is found in germ vegetable oils (soybean, peanut, rice, cotton and coconut), green leafy vegetables, cereals and breads.
His lack
Who may need a higher dose of vitamin E? Basically three groups: people with celiac disease and cystic fibrosis, with problems absorbing fats or secrete bile, premature babies weighing less than 1500 grams, and individuals with certain genetic abnormalities. Your symptoms are manifested in irritability, fluid retention, changes in vision, difficulty maintaining balance, fatigue, apathy, difficulty concentrating, impaired walking, anemia with destruction of red blood cells and nervous system damage.
Flavonoids: Vegetables from the cabbage family, green leafy vegetables, fruits, red, purple and citrus.
Iron: Liver, meat (especially the horse), fish, eggs and dairy lesser extent.
Zinc: Its deficiency is associated with increased susceptibility to infections.
It is found in meats, organ meats, fish, eggs, whole grains and legumes.
Selenium: A deficiency of this substance also affects immunity, which can counteract with eating
meat, fish, seafood, cereals, eggs, fruits and vegetables.
Copper: Anti-inflammatory and anti-infective, copper is present in liver, fish, seafood, whole grains and green vegetables.
Fatty acids: Its source is the seed oils (sunflower, corn, soy …), wheat germ and nuts oils.
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