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Without a cold through the winter These foods make the immune system strong
Especially in the cold season, it is important to strengthen the immune system. Especially important is a healthy and balanced diet. Experts explain which foods best strengthen the body's defenses and thus prevent infections.
How to protect yourself from a cold
Especially in winter, colds threaten. The next flu phase is already at the door. To protect yourself from such infections, keep away from infected people, move regularly in the fresh air and often wash their hands. Also important is a balanced diet.
To protect yourself from colds in the winter, one of the things you have to do is strengthen your immune system. Fresh fruits and vegetables are especially important. (Image: peangdao / fotolia.com) Three servings of vegetables and two servings of fruit daily
While many people use supplements to protect themselves from infections, health experts say it is much more reasonable to use food to strengthen the body's defenses. Particularly important for this is vitamin C. Among others, paprika are considered ideal vitamin C donors.
But many other fruits and vegetables also contain much of the body's important vitamin. In a message from the dpa news agency, experts explain which foods are particularly well-suited for a healthy winter.
It is recommended to take three servings of vegetables and two servings of fruit daily, as well as juices and smoothies made from them. Because they are among the best suppliers of vitamin C, as Antje Gahl of the German Society for Nutrition (DGE) in Bonn says.
Broccoli strengthens the body's defenses
We recommend broccoli. The green vegetables are very rich in vitamins and strengthen our immune system. "When consumed raw, 100 grams of broccoli cover about the daily requirement of an adult for 100 milligrams of vitamin C", explains Gabriele Graf from the consumer center NRW in Düsseldorf.
In addition, broccoli also contains some B vitamins as well as iron and other minerals such as potassium, calcium and zinc. Graf recommends that you only eat the roses raw and cook the stalks, as these are less digestible.
Kale, Brussels sprouts and lamb's lettuce are also good for vitamin C intake in winter.
Oranges with a lot of vitamin C
Margret Morlo of the Association for Nutrition and Dietetics explains in the dpa report: "Orange and orange juice contain almost identical amounts of vitamin C." The daily requirement for vitamin C is already covered with a 200 milliliter glass of orange juice.
"You do not have to drink juice every day," says Graf. According to the consumer advocate, it is better to set the balance and variety: "Vitamin C is also in peppers and parsley, for example."
Too much does not necessarily do any good: it has not been proven scientifically whether taking vitamin C beyond the recommended daily dose helps prevent colds.
Delicious chicory salad in winter
Ideal in winter are also salads from the chicory group. In addition to vitamin C, chicory also contains minerals and inulin, a soluble fiber that plays a role in the prevention of intestinal diseases.
In addition, chicory is a carotene supplier. "Beta-carotene, vitamin C and vitamin E are so-called antioxidant vitamins that protect the body from free radicals and thus strengthen the immune system," says Gahl. The winter vegetables are with 17 kilocalories per 100 grams also very low in calories.
Garlic for colds
Also garlic helps against colds. The tuber contains health-promoting, bioactive substances such as allicin, a substance that scavenges free radicals and ensures that cell membranes in the body are not damaged. "It was found that if the garlic clove was squeezed before, allicin would last longer on cooking than if whole garlic cloves were added," explains Gahl.
An apple alone is not enough
Apples are among the most recommended types of fruit. They fill you up, stimulate digestion, contain 12 milligrams of vitamin C per 100 grams and minerals such as potassium, which has a central role in nerve and muscle metabolism. "An apple a day is good, but does not ensure a healthy diet," says Morlo. In addition to the apple four more portions of fruit and vegetables should be consumed every day.
Almonds protect against infections
Almonds also serve to protect against infections. They contain "valuable fats, vitamins and minerals," says Morlo. Almonds are rich in vitamins B2 and E. But they also contain a lot of calories - around 600 calories per 100 grams. Therefore, they should only be consumed in small quantities. "As part of" five a day, "a serving of fruit can be replaced with 25 grams of nuts or almonds," explains Gahl.
Supplements do not help
It probably brings nothing against cold viruses vitamin C and zinc targeted as a dietary supplement. "The effect of such preparations for the prevention or cure of infections has not been scientifically proven," says Gahl.
Care should be taken that the daily diet is varied and balanced. It is not important to consume fruits imported from overseas in winter. "The longer fruit is to eat - and that is sometimes not enough for the long journeys - the lower the vitamin content," explains Morlo. (Ad)