Take the chance and boost your immune system with these valuable nutritional tips.
Indeed, a healthy and good quality diet is the first anti-infection shield, because it provides the basic elements that our immune system needs:
- Vitamins, Minerals and Antioxidants, which you will find especially in red fruits (berries, pomegranate...), nuts (almonds, walnuts...), green, red and yellow vegetables in good quantities, raw or not too cooked, whole grains and legumes and 2-3 times a week a quality meat to not forget the iron and vitamin B12 For vegetarians, opt for fresh or rehydrated seaweed.
- Essential fatty acids, taking care to consume 3 to 5 times more Omega 6 than Omega 3 (currently the ratio is 40 times more...)
These good fats help to nourish your cell membranes, and thus better control inflammatory reactions.
For that, consume 3 times/week minimum, Omega 3 with fatty fish (salmon-tuna) but if possible small ones (sardines- anchovies- mackerel), without forgetting at the vegetable level flax, chia, and olive oil, colza, avocados, Brazil nuts (omega9).
Be careful not to consume too much Omega 6 (hemp oil, safflower, sesame, corn, sunflower seeds, pistachios, poppies...) which are pro-inflammatory. - Amino Acids with good Protein, which you will find in eggs, poultry, white fish and Tofu, Tempeh for vegetarians.
Really limit your intake of refined sugars (sweets, cakes, sodas...) because your defense capacities (phagocytosis) of your white blood cells against all infectious agents (coronavirus) will be altered.
Don't forget to follow your coaches from a distance to continue with regular activity, as this will boost your immune system and for those who smoke, this would be a good time to quit as smoking weakens it.
Food supplements necessary for a good immune defense:
VITAMIN D
This vitamin associated with vitamin K plays an essential role in activating immunity, it increases the activity of macrophages (white blood cells that "digest" bacteria) and promotes the production of anti-infectious peptides and anti-inflammatory cytokines.
In this period of risk of contamination, and adding the lack of sunshine this winter, I advise you to have for a few months a minimum intake of 2000 IU/day (30 micro g/day), by privileging the form in drops (Dr Jacobs 2 drops)
ZINC
Essential to the maintenance of the Humoral immunity, (production of antibodies: B lymphocytes), it plays a role in the synthesis of prostaglandins, thus in the regulation of the inflammation. But also cellular immunity linked to the synthesis of T lymphocytes (white blood cells playing the role of defense)
A blood dosage would be the best reflection of a good rate (61 and 139 micro mol/ l) but in this period to take a tablet dosed at 15 mg of Bisglycinate of zinc would be well come, in the middle of a meal in order to avoid the nauseas.
VITAMIN C
All year round, it is important to take Vit C because fruits and vegetables do not always provide the right quantities.
Liposomal or gastro-resistant Vit C with delayed release remains the best assimilated.
It is recommended to split the total dose of Vit C of 2000 mg/day (today) by spreading it out over the day. If you cannot tolerate ascorbic acid, you can take Acerola in sublingual form (sucking tablets)
VITAMIN A
This vitamin contributes to increase the number of white blood cells and the production of antibodies by the B lymphocytes.
The recommended intake is 600 to 800 micrograms/day.
You will find these carotenoids in colored, organic fruits and vegetables such as carrots, spinach, arugula, pumpkin, peppers and red fruits. For those who like it, calf's liver remains the richest food in Vitamin A, otherwise 1 or 2 capsules of cod liver oil will also bring you the recommended dose.
THE ECHINACEA
This anti-infectious plant supports the immune system by increasing the production of lymphocytes and macrophages (white blood cells and cells) responsible for the immune response (protection - defenses and resistance against the virus)
You can take Echinacea in different forms:
> In decoction: boil for 5-10mn 1 g of echinacea roots and drink up to 3 cups/day
> In capsules of standardized extracts: prefer capsules containing only root powder, at least 1 gram/day
> In mother tincture: take 30 drops, 3 times/day.
THERAPEUTIC MUSHROOMS
The SHIITAKÉ in Chinese medicine stimulates the Qi, i.e. the vital energy.
Its richness in minerals and vitamins of the B, C and D groups can be a good complement for vegetarians.
The MAITAKI is a small brown mushroom that grows in clusters on the roots and stumps of trees.
In Japanese herbal medicine, it is called "the king of mushrooms" and is highly valued for its immune system support.
REISHI is a woody mushroom and has been used for over 2000 years in Japanese medicine. The "mushroom of immortality" also supports the natural defenses of the body.
ESSENTIAL OILS
I remind you that it is not recommended to use essential oils on pregnant women and children under three years old.
To make sure you are not allergic, I advise you to put a drop of each oil in the hollow of your elbow.
Ravintsara essential oil is considered one of the best anti-viral oils, but...if you run out, Niaouli (anti-bacterial and anti-viral but not recommended for anyone with hormone-dependent cancer) and Eucalyptus radiata (anti-inflammatory, cough suppressant and bronchodilator) or Tea-tree will do.
Dear customers, here are some tips to protect yourself, protect others but also better resist to the beginning of an infection, even if your sports practice this year has already increased your immune system.
Take care of yourself,