Products to boost immunity in adults. What foods boost immunity? Protein foods to boost immunity

The immunity of the human body to all kinds of viruses, microbes, and other “enemy agents” of the environment is called immunity. Its main task is considered to be control over the stability of cell composition (genetic) and the implementation of antitumor protection. Medical experts distinguish between two types of immunity: innate and acquired, which appears as a result of timely vaccination. To maintain the body “in good shape,” a person needs to eat foods that strengthen the immune system.

Negative factors

Today, medicine knows the following factors that have an adverse effect on the immune system:

• incorrect nutrition (the daily menu contains harmful additives, semi-finished products and refined products);
• the use of antibiotics both as treatment and for raising animals and birds intended for food;
• exposure to toxic substances;
• difficult environmental situation;
• being in a severe stressful situation;
• depression;
• incurable pathologies of a chronic nature;
• abuse of tobacco and alcoholic beverages;
• frequent consumption of caffeine, found in both coffee and tea, as well as in carbonated water.

Maintaining immunity

To restore immunity and maintain it, it is important to lead a healthy lifestyle and eat properly.

It must be remembered that the diet should be balanced and varied.

In order for immunity to return to normal, a person needs:

• Vitamins.
• Squirrels.
• Alimentary fiber.
• Phytoncides.
• Fatty acids (unsaturated).
• Bifidobacteria.
• Lactobacilli.
• Selenium.
• Zinc.

You also need to know what foods to eat to boost immunity.

Squirrels

To strengthen the immune system in adults and children, it is necessary to include protein-rich foods in the diet.

The key function of proteins is the rapid creation of new and restoration of waste cells, muscles, hormones, tissues and enzymes. In addition, the protein plays an important role in the production of antibodies that fight disease and infection. It is extremely important that plant and animal proteins are present in the daily menu. The daily protein intake is calculated using the following formula: one gram per 1 kilogram (meaning ideal body weight). A person of average height (approximately 164-165 centimeters) requires at least 64 grams of protein per day.

It is important to remember that protein, being an effective tool for strengthening and boosting immunity in children and adults, if in excess, can provoke the development of cancer or cardiovascular pathology.

Zinc

An extremely important element intended for raising and strengthening immunity in children and adults is zinc.

Its main function is the formation of phagocytes and other immune cells, as well as enhancing the immunostimulating effects of vitamins C and A. Products that enhance immunity, which contain zinc, are:

• fish (sea);
• shrimps;
• oysters;
• liver;
• meat;
• legumes (beans, green peas);
• cheeses;
• mushrooms (fresh);
• nuts;
• egg yolks.

Iodine

Iodine is of no small importance for the thyroid gland, which produces hormones responsible for protecting the immune system. Products that contain iodine include:

• fish (sea);
• seafood;
• cabbage (seaweed);
• milk (fresh);
• legumes (asparagus, beans);
• green salad;
• tomatoes;
• garlic;
• carrot.

Foods rich in iodine are extremely beneficial for children.

Selenium

An important element necessary to strengthen the immune system in adults and children is selenium. It takes an active part in the production of antibodies that fight infectious diseases, and also helps to ensure that zinc is retained in the human body. You should eat foods such as:

• fish (sea);
• seafood;
• nuts (fresh, unroasted);
• Brewer's yeast;
• mushrooms;
• cereals and seeds.

Bifidobacteria and lactobacilli

The formation of a person’s immune status occurs thanks to lactobacilli and bifidobacteria. Also, these elements are involved in stopping pathogenic microflora and have a beneficial effect on digestion. Products necessary for humans are:

• kvass (fresh);
• soaked apples;
• dairy products;
• sauerkraut.

Alimentary fiber

Fiber is a natural sorbent for cholesterol, poisons, heavy metals and salts. It promotes the activation of immune cells, which helps neutralize inflammatory processes. There is insoluble and soluble fiber. Immunity-boosting products that contain dietary fiber are:

• citrus fruits;
• oatmeal;
• apples (fresh);
• cereals (unrefined);
• legumes;
• bran;
• nuts;
• sunflower seeds.

Phytoncides

Phytoncides take an active part in stopping pathogenic microorganisms. Also, thanks to these useful elements, the adult body’s resistance to infectious pathologies increases, and tissue restoration accelerates. It is advisable that the diet include foods rich in phytoncides, such as:

• radish;
• garlic;
• horseradish;
• black currant;
• blueberry;
• bird cherry.

Fatty acids (unsaturated)

It is thanks to unsaturated fatty acids that inflammatory processes are regulated. Omega-3 acids are of great importance in strengthening and restoring the immune system. Foods rich in unsaturated fatty acids include:

• sea ​​fish, fatty (tuna, trout, salmon);
• fat (fish);
• olive oil;
• seafood.

Vitamin A

Thanks to vitamin A, the activity of the human body's defenses is enhanced. In addition, this vitamin helps improve the functioning of phagocyte cells and reliably protects the immune system of adults and children from free radicals. Products containing vitamin A include:

• orange and red fruits and vegetables;
• broccoli;
• green onion;
• green peas;
• spinach;
• herbs;
• fish liver;
• pork liver;
• cheeses;
• cottage cheese;
• butter.

Vitamin B

B vitamins are an effective weapon in the fight against infectious and other diseases. They also have a stimulating effect after suffering stress or depression. To strengthen the human immune system, it is recommended to eat the following foods:

• seeds;
• legumes (green peas, beans);
• rice (brown);
• buckwheat;
• oatmeal;
• millet;
• brewer's yeast;
• Rye bread).

Vitamin C

Thanks to vitamin C, which is beneficial for people, the body’s resistance to such negative factors as infectious pathologies, stressful situations and hypothermia is ensured. Foods that contain vitamin C include:

• citrus fruits (tangerines, grapefruits, lemons and oranges);
• strawberries;
• sauerkraut;
• Brussels sprouts;
• broccoli;
• Sweet pepper).

Vitamin E

Thanks to vitamin E, the inflammatory process in the tissues and cells of the human body is stopped. In addition, tissues and cells age more slowly. Products needed for consumption are:

• avocado;
• vegetable oil (unrefined);
• butter;
• legumes;
• vegetables (leafy greens);
• nuts.

Products to stimulate the immune system

In order to always have normal immunity, it is important to know which protein-rich foods will be beneficial for adults and children.

Sample menu

Knowing what products are required to strengthen the immune system, you can easily create a menu for every day.

For breakfast you can treat yourself to:

• Bread cooked in a toaster (bread should be made exclusively from whole grain flour).
• Soft-boiled eggs.
• Cheese (low fat).
• Milk rich in vitamin D (preferably the product is also low-fat).
• For lunch it is recommended to eat:
• Bread (whole grain).
• Turkey (cooked in the oven).
• Vegetable salad (onion, avocado, tomato).
• Green tea).
• Fruits.
• For dinner:
• Vegetable soup.
• Bread.
• Spinach and salmon salad.

In addition to eating foods rich in protein and vitamins, you should not forget about herbal infusions. Infusions of basil, lemon balm and marsh cudweed can help protect the immune system.

There is no ideal drug for boosting immunity, otherwise there would never be queues at clinics. You can't take one pill and stay healthy forever. But in order to protect your body from the next wave of infectious diseases at its peak, you need effective methods, and many prefer to do without medications.

How to prepare the immune system for infections? Is it possible to change your diet in such a way as to forget about illnesses forever? What foods boost immunity? What are the secrets of proper nutrition in medicine to improve the body's defenses?

What does our immune system need?

With the help of an optimally selected diet, you can not only cure some diseases, but also significantly improve your overall well-being. Don’t be fooled into thinking that food is a cure for all diseases, including the only way to normalize the immune system. This is just one component that helps to cope with only part of the problems.

What should you eat to boost your immunity? There is no specific list of products that will work for our own body. But when eating, you need to adhere to certain rules; only in this case can you count on the correct functioning of all organs and systems at critical moments. What is important to remember about our immunity in order to help it in a timely manner?

1. The lion's share in protecting the body from infections, including the functioning of the immune system, belongs to the intestines - here, along the small intestine, insertions of lymphoid tissue can be found. The so-called islets or Peyer's patches help the body cope with external threats. Therefore, one of the key points in strengthening the immune system is maintaining normal intestinal function.
2. You need to try to preserve the functioning of the natural intestinal microflora, then toxins, waste products and microorganisms ingested with food will be removed from the body faster and more efficiently.
3. The products do not contain substances for the production of immune cells, but they are saturated with vitamins, microelements and fiber, which in the right proportions does not harm, but only improves the functioning of each organ.
4. Only the optimal combination of all the required nutritional components will help our body. Proteins or fats cannot be excluded - this will lead to a disruption in the production of hormones and a deterioration in the growth of muscle tissue, which will also affect the immune system.

You should always eat right

You cannot adjust your diet for a week, month or several days. For a permanent and desired effect, the right food from healthy products must be on the table at all times. In addition to eating a healthy, balanced diet, you shouldn't forget about immune-boosting foods.

How not to lose vitamins in foods that strengthen the immune system?

Fruits and berries for immunity

What fruits boost immunity? Almost all of them can help our body cope with infections and stress. Each type of fruit or berry differs in the content of one or another substance. Therefore, fruit and berry salads are a good alternative to tablet vitamins at any time of the year. In addition to their excellent micronutrient composition, they contain fiber, which improves bowel function.

But there are still foods that doctors recommend consuming for certain diseases or to strengthen the immune system.

The ideal combination of vitamins for the body is an antioxidant complex, which includes vitamins A, E, C. But only a combination of fruits and berries with the addition of a small amount of oils can provide a person’s daily requirement of these vitamins.

There are some foods whose role in the immune system can only be guessed at. These include pomegranate. Does it improve immunity? It helps our body cope with certain diseases.

1. A polyphenol called ellagitannin was discovered in pomegranate. The peculiarity of this substance is that with constant consumption of it in food, the risk of developing prostate cancer is reduced. What polyphenol does and how it helps the body, and in particular the immune system, is still difficult to say.
2. Pomegranate is rich in tannins. Freshly squeezed juice has a slightly tart taste - this proves the presence of these substances in it. Antidotes were created based on them, since they are able to bind proteins. In addition, tannins can form a film on the surface of mucous membranes to protect them from bacteria and viruses. That is, pomegranate can help in the formation of local immunity, protecting the throat from microorganisms. But such treatment may be too expensive.

Vegetables to boost immunity

How does garlic boost immunity? This is one of the first products that appears in everyone’s diet during the period of massive spread of viral infections. Why, even in our time, is there no analogue to this vegetable in the fight against colds?

1. Vitamins C and B are found in it
2. Sulfur-containing substances: glycoside alliin, methylcysteine ​​and others, which have antibiotic properties.
3. Some of the most important substances in garlic are phytoncides.

It has long been no secret that freshly squeezed garlic juice improves immunity and suppresses the influenza virus. But this is not all the positive properties of such an original composition.

It becomes clear why garlic is widely used for colds and is included in first aid products to improve the functioning of the immune system. The only drawback is the unpleasant smell after using it.

Another vegetable that boosts immunity is the tomato. Its carotenoid pigment, lycopene, is a strong antioxidant. Regular consumption of tomatoes protects against internal cell degeneration, thereby reducing the risk of developing cancer. High levels of lycopene in the blood reduce the risk of developing cardiovascular diseases. Tomato is one of the main vegetables that has a positive effect on the immune system.

Recipes from foods that boost immunity

You can strengthen your immune system in a delicious way; to do this, you just need to choose a few beautiful-looking dishes. Here are some healthy and common recipes that you can use to replace junk food and help your body learn to cope with infections.

Is it possible to simply eat a mixture of dried fruits every day to boost immunity? Dried fruits should be included in the diet, but in small quantities. These are very high-calorie foods that contain a lot of sugar. Not everyone is eligible for this kind of help.

You can and should strengthen your immune system with food. But how can this not harm the body? This cannot be done by strictly limiting any products. Caring for the immune system must be competent. The best way out is to consult a specialist who will develop the right diet not only based on the capabilities of the wallet, but also the characteristics of a person’s health.

There is no medicine in the world that could prevent any infection. If people knew about it, there would be no queues at clinics and no sick patients. There are no magic pills to strengthen your immune system for life. Therefore, it is necessary to take care of your own health using other methods. One of the most effective is proper nutrition.

The benefits of products are no longer a secret for many people. However, few people know that with their help they can increase immunity, as well as strengthen it and thereby prevent many diseases. To become healthy, you need to eat healthy foods. Therefore, everyone should know what exactly they should eat first in order to avoid getting sick.

What does the immune system need?

Having information about what products to boost immunity in an adult, you can not only get rid of a chronic disease, but also improve your well-being. To do this, you need to learn how to correctly plan your daily diet. However, you should not think that products can cure everything. Eating the right food can improve your quality of life and prevent many diseases, but it is only one of the things that can affect the body.

When thinking about what foods to boost your immunity, you should remember that the food you eat will not fully work for the entire body. However, proper nutrition can normalize the activity of internal organs, which is especially important during epidemics and heavy physical and mental stress. This is why it is so important to know exactly what actions need to be taken to boost immunity:

Diet correction

Before deciding which foods to boost your immunity, you need to understand that for a healthy lifestyle you will have to completely change your idea of ​​nutrition. First of all, you should adhere to the following rules:

• To maintain the tone of the immune system, you need to drink enough clean drinking water. Without it, the body will not be able to process food, since important chemical reactions will not occur.
• Eat foods containing fiber. To fill the need for it, you should lean on foods of plant origin. To boost your immunity, you need to eat fruits and vegetables raw. Thanks to fiber, food will be digested faster. In addition, this component ensures stool regularity and normal intestinal microflora, has the ability to bind cholesterol and protect against cancer of the digestive system.
• Don't forget about proteins and fats. When thinking about what foods to boost your immunity, you should definitely include protein foods in your diet, which strengthens muscles and blood vessels. In order for the endocrine glands to function well, it is necessary to consume healthy fats.

When adjusting your menu for the better, we must not forget about children. Their immune system also needs to be protected and strengthened. All parents should know which foods boost their child’s immunity. After all, the quality of life of the baby, as well as his future eating habits, depends only on them. By teaching children from an early age to eat properly, you can not only improve their immunity, but also protect them from possible gastrointestinal disorders, obesity and many other diseases.

Anyone who takes life seriously should know what foods can boost the immunity of children and adults. Only in this case can we count on improving the health of the new generation.

Protein foods to boost immunity

When thinking about what foods you should eat to boost your immunity, you cannot ignore protein foods of plant and animal origin. Proteins are a source of essential acids that are needed for the synthesis of immunoglobulin. Products containing them restore cells damaged by bacteria and infections. To increase and strengthen immunity, proteins must be present in the diet daily. Most of them are found in the following foods:

• Seafood.
• Meat.
• Eggs.
• Dairy products.
• Cabbage.
• Nuts.
• Gribakh.
• Bobovykh.

Every person who cares about themselves should know which foods boost immunity in adults. This is the only way to preserve your own health. By consuming at least one of the above products every day, you can improve your intestinal function and also strengthen your weakened immune system.

Foods high in zinc

Zinc is involved not only in the processes of hematopoiesis, bone formation, and the development of immunity, but also in the activity of the endocrine glands. Products containing this element help the body form new immune cells and phagocytes. By regularly eating foods with a high content of zinc, you can increase the benefits of vitamins A and C, which are immunostimulating substances, several times. The most zinc is found in the following foods:

• Sea fish and seafood.
• Meat.
• Liver.
• Oatmeal and other grains.
• Sunflower seeds.
• Nuts, legumes.
• Gribakh.
• Chicken yolks.
• Cheese.
• Green peas and beans.

The above products contain not only zinc, but also a lot of other useful vitamins and minerals. By replenishing your refrigerator with them every day, you don’t have to wonder what foods boost immunity in an adult. After all, there will always be healthy food on the table.

Products with selenium

This element is a powerful antioxidant. It takes part in the production of antibodies that fight bacteria and infections. Products containing selenium help the body absorb zinc well and also store it in reserve. Eating food with selenium every day can improve brain activity, performance, and improve sleep. To saturate yourself with this element, you need to eat fish, meat, seafood, nuts, seeds, cereals, and mushrooms. To compensate for selenium deficiency, you can take brewer's yeast capsules. It is best to do this in courses so that the body does not get used to the constant oversaturation of useful substances.

Boosting immunity with iodized foods

Eating foods high in iodine is good for the thyroid gland. It also has the ability to produce hormones that are responsible for protecting the immune system. Food saturated with iodine should be present on the table of every person who wants to boost their immunity with proper nutrition. First of all, you should pay attention to the following products:

• Seafood.
• Fish.
• Sea kale.
• Milk.
• Vegetables.
• Greenery.
• Eggs.

All of the above products are the basis of nutrition for almost every person. But sometimes many people forget about the benefits they bring to the body in their pure form. When trying to strengthen the immune system, you need to try to expose healthy foods to heat treatment as little as possible. This mainly applies to vegetables, nuts and herbs. In its raw form, this food will be much more beneficial.

The role of lacto- and bifidobacteria in immunity

In addition to knowing what foods to boost an adult’s immunity, we must not forget about the role of beneficial bacteria. The healthy intestinal microflora completely depends on their quantity. Lacto- and bifidobacteria are involved in the formation of the human immune system, and also cleanse the gastrointestinal tract from harmful infections. Thanks to them, a protective favorable environment is created, which promotes the proliferation of cells that protect the body from diseases.

Bifidobacteria kill microbes that come with food, improve well-being and function of internal organs. Beneficial lacto- and bifidobacteria are found in fermented milk foods: kefir, whey, fermented baked milk, cottage cheese. There are also enough of them in homemade kvass, sauerkraut, and pickled apples.

Vitamin products to boost immunity

The fact that vitamins strengthen the immune system is known to everyone. However, few people have information about which vitamins help the body more than others. Not all of them are aimed at increasing and strengthening the immune system. Therefore, it is necessary to understand the benefits of certain vitamins and what foods to boost immunity.

Strengthening the body with vitamin A

The role of this vitamin is very important. It not only strengthens the immune system, but also helps improve the quality of the skin, protects the mucous membrane from drying out, cracks and wounds. Thanks to vitamin A, harmful bacteria do not penetrate the tissues of internal organs. An important factor is that this vitamin is involved in the work of phagocyte cells and also has an antioxidant effect. By protecting the body from free radicals, vitamin A prevents the development of many diseases. Foods saturated with it:

• Fruits: mangoes, apricots, apples, grapes, melon, cherries.
• Vegetables: pumpkin, carrots, tomatoes, bell peppers, fresh peas, cabbage.
• Berries: rose hips, sea buckthorn.
• Greenery.
• Protein products of animal origin: sea fish, liver, milk, cheese, cottage cheese, butter.

To make it easier to remember information about which foods quickly boost immunity, you can write down a small reminder for yourself on a sticky note and attach it with a magnet to the refrigerator. When compiling a list of these products, you need to make a note that all vegetables and fruits that are yellow and orange are rich in vitamin A. It is also found in herbs. Therefore, instead of coffee and carbonated drinks, you should lean on herbal and berry teas made from mint and chamomile, as well as dried rose hips and sea buckthorn.

The famous vitamin C protects your health

Unfortunately, not everyone knows what effect vitamins have on the immune system. However, when wondering what products can boost the immunity of an adult or child, everyone will choose citrus fruits. Having heard complaints about a cold or flu, any doctor will prescribe appropriate medications to combat the disease. Moreover, in addition to medications, he will also recommend that the patient start consuming as much vitamin C as possible. No other vitamin is as popular among doctors as this one. And not in vain.

Vitamin C works real miracles with the human body. It makes it resistant to all adverse environmental factors, which often become the culprit of most infectious diseases. It is often recommended as a preventative drug for adults and children. Sufficient amounts of vitamin C can even improve school performance. That is why, when thinking about what foods boost a child’s immunity, every parent makes the first choice in favor of foods rich in this vitamin.

Daily consumption of products containing it promotes the production of protective immune cells, strengthens the vascular system, and also protects against harmful free radicals.

A huge amount of vitamin C is found in oranges, lemons, grapefruits, tangerines, kiwis, currants, raspberries, strawberries, persimmons, sweet bell peppers, sauerkraut and tomatoes. To strengthen the immune system during an epidemic of a viral infection, it is necessary to drink teas with a high content of vitamin C as often as possible. These include infusions with sea buckthorn, hawthorn, rose hips, and rowan.

B vitamins

Every person sooner or later asks himself the question: what foods can boost immunity and strengthen the body's defenses? In addition to the above beneficial substances, you should remember the importance of B vitamins. These include: folic acid, riboflavin, pantothenic acid, thiamine, pyridoxine, and cyanocobalamin. They stimulate the immune system during stressful periods and during recovery from illness. B vitamins are involved in the production of cells that fight infection. Therefore, when thinking about strengthening your immune system, you need to include the following foods in your diet:

• All types of legumes.
• Nuts and sunflower seeds.
• Wheat sprouts.
• Cereals.
• Coarse bread.
• Chicken eggs.
• All types of greens: spinach, parsley, dill, lettuce.

In addition to the above products, you should also drink teas with a high content of B vitamins. They should be brewed from dry inflorescences of ginseng, echinacea, licorice, red clover, dandelions, St. John's wort and celandine. These plants can be used to make healing infusions. Doctors recommend drinking them not only to boost immunity, but also during the course of illness to speed up the recovery stage.

Boosting immunity during pregnancy

An expectant mother should always take care of her own health. After all, the baby’s condition depends on her immunity. Good health is the key to a successful pregnancy and easy childbirth. Therefore, while carrying a child, it is necessary to eat healthy food and try to strengthen the immune system in every possible way. Every woman should know what foods can boost immunity during pregnancy.

The list of healthy foods clearly does not include sweet soda, fast food, too spicy, fried or salty. It is also necessary to limit the consumption of sugar and flour products. To strengthen the immune system, a pregnant woman should eat fresh or stewed vegetables, sweet fruits, cereals, berries, protein foods, and healthy fats. The latter include cold-pressed vegetable oils, which are preferably added to vegetable salads, fish oil, nuts and seeds.

By eating this way, the expectant mother begins to look better, which also affects the process of bearing the baby. Health always begins with what a person eats. By eating healthy foods, you can reduce the possibility of contracting a viral infection several times.

Knowing which foods can boost an adult’s immunity, you can not only strengthen the body’s defenses, but also improve your well-being. A healthy diet increases metabolism and affects the functioning of all internal organs.

The nutrients contained in food take part in one way or another in absolutely all vital processes of the body, therefore general well-being, resistance to infectious diseases, ability to work and, finally, vitality largely depend on diet.

A particular example.
Complaining, for example, about recurrent chronic tonsillitis, patients blame the tonsils themselves for the disease and want to remove them as soon as possible. This approach is not always correct. The cause of chronicity of infectious-allergic, infectious-inflammatory diseases is largely a disruption of the immune system. In such cases, immunomodulatory therapy is primarily indicated, that is, taking immunomodulator drugs, and no “special” food products or “detox complexes” are effective in this case.

What then does the immune diet and menu for immunity have to do with it? The fact is that without a rational diet there is no rational treatment, and a well-designed menu is a “substrate” for drug (immunomodulatory) therapy, which significantly increases its effectiveness, improves the general condition and resistance to infectious diseases.

Below is a menu for one week for immunity. The products of the proposed diet can be easily combined and replaced, therefore such a diet can be considered universal.

There is no point in buying various “healing complexes”, “detox cocktails for immunity”, “antioxidant granules” and other useless and expensive products in order to boost immunity. An effective immune diet can be easily compiled from familiar foods that are familiar to everyone.
General rules for healthy diets:

• A diet in the medical sense is a comprehensive, balanced diet that takes into account all energy needs.
• The menu for immunity should be based on the formula of a balanced menu: averaged for people engaged in mental work, the daily requirement for proteins is 90-130 g (preferably 60% of animals), for fats - 70-140 g, for carbohydrates - 350-500 g Yes, there really should be a little more fat than protein - 1 to 1.1-1.3.
• A diet to improve immunity for every day of the week involves a menu that has nothing to do with severe food restrictions and living in a semi-starved state. One-component diets (on Monday only apples, on Tuesday only kefir, etc.) should be forgotten: they do not contribute to health, they only weaken the immune system.
• Avoid drinking stale, low-quality water.
• The presence of ballast substances in the menu is mandatory. This is fiber that promotes rapid saturation, normalization of intestinal microflora, and stimulation of motor function of the gastrointestinal tract.
• Accounting for the interaction of various nutrients. For example, with excessive consumption of fats, calcium absorption deteriorates. At the same time, with a lack of the same fats, the absorption of vitamins is impaired.
• Non-steroidal anti-inflammatory drugs, as well as corticosteroid drugs, have a detrimental effect on the body's resistance and worsen the immune system. After taking such drugs, be sure to include a balanced menu.

If necessary, supplement the menu with complex vitamin preparations (you should consult your doctor before use). The lack of at least one vitamin has a negative impact on health, which is especially noticeable in the off-season - ARVI, general ailments. A healthy diet should cover the daily requirement for vitamins (average values ​​for the diet of young people engaged in mental work):

Authorized Products

According to nutritionists, dietetics is not strict food restrictions and fasting, but the development of balanced diets, so the list of allowed foods is quite wide. The diet for immunity involves the following menu.

Table of permitted products

The following products are allowed:

Fully or partially limited products

Many refer to the principles of immune nutrition, which is correct: you should eat those foods to which there is no individual hypersensitivity.

Table of prohibited products

The menu restrictions are as follows:

Menu for immunity, proper nutrition

Some, wanting to lose weight quickly, significantly limit their diet and begin taking vitamin supplements in higher dosages. This approach is fundamentally wrong, it is not useful for the immune system, and such a “diet” will not bring anything other than dangerous health consequences. Even one large green apple, rich in vitamins, for breakfast and one yogurt for lunch are not enough.

People who are losing weight are often afraid of foods that are actually harmless. They are afraid of conservation, exclude sweets that contain food coloring from the menu, look for the notorious “non-GMO” inscription on food packaging, etc., although there is nothing wrong with such products. At the same time, they continue to reduce the share of fats and carbohydrates in the menu as much as possible, increasing the share of proteins, or switch to eating only juices, or practice eating only raw, unprocessed food. All this is categorically not recommended: along with your weight, your health will go away, albeit unnoticed and not always right away.

What to do to lose weight, but not lose vitality, tone and immunity? Menu for weight loss (can be modified):

In addition, for those who want to lose weight, it is useful to change their food intake in order to “train” biochemical and physiological processes and improve immunity. The simplest method is to eat frequently, at least 6 times a day. Menu with reduced energy value. Sometimes you can alternate loading and fasting (not food refusal) days, which creates jerk-like functional stimulation.

A program to strengthen your immune system should begin with normalizing your wakefulness and sleep patterns, alternating work and rest, so as not to overload the body.
Below are sample menus for the week.

Monday

Morning: omelette, milk, steamed meatballs.
2 breakfast: pear.
Dinner: mushroom soup, dry bread, vegetable salad, you can also drink a glass of milk for lunch, eat a steamed chicken cutlet.
Snack: cereal bar.
Dinner: steamed chicken cutlets.

Tuesday

Morning: semolina porridge with fruit, beef cutlets.
2 breakfast: curd.
Dinner: chicken broth with egg and vermicelli, vegetable salad.
Snack: banana.
Dinner: stewed vegetables with a little oil added.

Wednesday

Morning: porridge with milk, omelette, beet salad.
2 breakfast: banana
Dinner: fish soup, dry bread.
Snack: cereal bar.
Dinner: fish casserole.

Thursday

Morning: baked avocado with egg, cucumber, dry bread, milk.
2 breakfast: curd.
Dinner: stewed beef with onions and gravy, dry buckwheat, vegetable salad.
Snack: fruit puree.
Dinner: carrot cutlets, stewed vegetables, kefir.

Friday

Morning: omelette, dry bread, soaked goji berries or green coffee.
2 breakfast: pear and banana.
Dinner: baked chicken drumsticks with zucchini and tomatoes, dry bread, vegetable salad.
Snack: yogurt.
Dinner: boiled beef, milk.

Saturday

Morning: 2 boiled chicken eggs, a glass of milk, beetroot and cabbage salad.
2 breakfast: curd mass, apple.
Dinner: fish casserole; salad of squid and cucumbers, some nuts, dried bread.
Snack: Fruit puree.
Dinner: vegetable cutlets, buckwheat, kefir

Sunday

Morning: porridge with milk; cabbage and carrot salad seasoned with a small amount of vegetable oil; tea with honey.
2 breakfast: banana.
Dinner: a few pieces of fatty red fish, rice.
Snack: cereal bar.
Dinner: chicken cutlets, vegetable salad, fiber mixed in juice.

Advantages and disadvantages

Plus diets for immunity:

• after a few weeks the general condition improves;
• strengthens immunity, vitality, appearance, first of all, what a person eats, therefore the key to health is balanced nutrition;
• the ability to “gently” lose weight without serious stress on the body and a deficiency of vital nutrients, and therefore without deterioration of the immune system.

There is only one disadvantage of such a menu for immunity - if the initial diet was significantly different from the one proposed, then switching to a balanced diet is not easy.

Diets, unfortunately, are not a panacea and will not replace taking immunomodulators for immunity and preventive measures against infectious diseases, and food is not any natural antibiotic.