Enhancing Resistance Against Viral Infections: Dietician Tips on Food Choices
Upping Your Immunity Game: It's More Than Just Eating Healthy
Wanna stay fit and ready to beat the ongoing pandemic? Dietitian and medical doctor Daria Rusakova has some tasty tips to strengthen your immune system. Here's what she told us at Medforum.
With summer in full swing, it's time to sink our teeth into fresh produce like fruits, berries, greens, and veggies. So, make them the stars of your diet!
Seasonal growing wonders are packed with microelements, vitamins, antioxidants, fiber, and all the good stuff your immune system craves. Load up on seasonal fruits and veggies, but don't forget about protein-rich foodies like lean meats and dairy. To really boost your immunity, be a fan of garlic, onions, tomatoes, apricots, pomegranates, cherries, and peaches. But remember, moderation is key when it comes to sugar, as some fruits and veggies are loaded with it.
Now, here's a bonus secret: for super immunity, it's all about more than just eating healthy, according to Rusakova. Physical activity and shut-eye are essential too.
As for the major players that help your immune system kick viral infections to the curb, here's a quick rundown:
- Citrus Fruits: Packed with vitamin C which revs up white blood cell production.
- Sweet Potatoes: Rich in vitamin A, the hero of skin and mucous membrane maintenance.
- Green Tea: Full of antioxidants and other immune-boosting nutrients.
- Yogurt: Teems with probiotics to keep your gut – the ultimate immune system HQ – happy and healthy.
- Blueberries: Swarming with antioxidants to combat oxidative stress and bolster your immune system.
Maintaining a healthy lifestyle is crucial, and here's the breakdown:
- Hydration: Drink up! Proper hydration keeps your body humming along in top shape.
- Protein: Builds the antibodies that arm your immune system.
- Omega-3 Fatty Acids: Found in fish like salmon and sardines, they help quell inflammation.
- Exercise: Regular physical activity keeps your immune system in tip-top shape.
- Sleep: Quality shut-eye is vital for your immune system to rest and recharge.
- Stress Management: Keep stress under control, and your immune system will thank you.
Environmental factors and medical interventions are equally important for super immunity:
- Vitamin D Levels: Adequate vitamin D is essential for immune function. Get some sun or take supplements.
- Avoid Smoking: Cigarettes can poison your immune system. Butt out!
Last but not least, stay up-to-date with recommended vaccines and regular check-ups to catch any underlying conditions that may be denting your immune system's performance. Follow these simple tips for a super-immunity superhero lifestyle! Always consult a healthcare professional for personalized advice.
- Dietitian Daria Rusakova encourages the consumption of fresh produce in summer, especially seasonal fruits and vegetables, lean meats, and dairy, to boost immunity.
- Rusakova emphasizes that for super immunity, it's not only about eating healthy, but also prioritizing physical activity and sufficient sleep.
- Citrus fruits, sweet potatoes, green tea, yogurt, and blueberries are examples of foods rich in immune-boosting nutrients like vitamin C, vitamin A, antioxidants, probiotics, and antioxidants.
- To maintain a healthy lifestyle and foster super immunity, ensure proper hydration, appropriate protein intake, adequate omega-3 fatty acids, regular exercise, quality sleep, and stress management.
- Environmental factors and medical interventions also play a crucial role in maintaining optimal immunity, such as maintaining adequate vitamin D levels, avoiding smoking, and staying current with recommended vaccines and regular check-ups.
