{"id":133563,"date":"2021-09-16T11:35:07","date_gmt":"2021-09-16T11:35:07","guid":{"rendered":"https:\/\/bemoresuperfoods.com\/fi\/abcs-to-boost-your-immune-system-for-a-period-of-viruses\/"},"modified":"2022-12-25T15:04:39","modified_gmt":"2022-12-25T15:04:39","slug":"abcs-to-boost-your-immune-system-for-a-period-of-viruses","status":"publish","type":"post","link":"https:\/\/bemoresuperfoods.fi\/en\/abcs-to-boost-your-immune-system-for-a-period-of-viruses\/","title":{"rendered":"ABCs to boost your immune system for a period of viruses"},"content":{"rendered":"

The autumn period full of viruses is coming soon and it is time to review your daily\u00a0menu and analyse whether it contains foods that help strengthen the immune system\u00a0and increase the body’s resistance to diseases. Here’s a list of what needs to\u00a0be consumed on a daily basis and what is the ABC of an anti-inflammatory diet:<\/p>\n

1. Antioxidants<\/strong><\/h4>\n

There are constant processes in our body that damage the health of our cells. The\u00a0result is rapid aging and increased susceptibility to disease and infections. Antioxidants\u00a0help to protect our cells from this. The main antioxidants are vitamins A, C, E, the\u00a0minerals zinc and selenium, and phytonutrients. All this we can get when we eat\u00a0different coloured fruits and vegetables, berries, whole grains and nuts.<\/p>\n

The daily recommendation is to consume:<\/strong>
\n– at least 500g of vegetables (excluding potatoes and sweet potatoes);
\n– 200-400g of fruits and berries;
\n– 5-6 portions of grains (preferably whole grains) – 1 portion is, for example, 1 slice of
\nbread or 70-100 g of cooked whole grains;
\n– A handful of nuts or seeds.<\/p>\n

Green leafy vegetables, cruciferous vegetables (various cabbages, but also radishes),\u00a0blackcurrant<\/strong> and goji berries<\/strong> are especially rich in antioxidants. The berries are also\u00a0rich in phytonutrients, which have anti-cancer effects. In summer it is preferable to\u00a0consume domestic berries and in winter they can be consumed thawed or freeze-dried.\u00a0Nuts in turn are rich in different minerals. For example, Brazil nut is an excellent source\u00a0of selenium.\u00a0All superfood mixes, collagen mixes and raw bars found in the Be More e-shop<\/strong><\/a>\u00a0contain various freeze-dried berry powders with a high concentration of vitamins and
\nantioxidants.<\/p>\n

2. Anti-inflammatory diet<\/strong><\/h4>\n

Proper diet can indeed reduce inflammatory processes in your body. To do this, make\u00a0sure that the menu is balanced in terms of fatty acids and that there are some sources\u00a0of Omega3 fatty acids in the menu on a daily basis. The best sources of Omega3 are,\u00a0for example, chia, flax and hemp seeds and oils made from them. Camelina oil also\u00a0contains Omega3 fatty acids. Various scientific studies confirm that the Omega3 fatty\u00a0acids such as EPA and DHA found in fatty fish have a protective effect on our organs,\u00a0especially the heart and brain, and also contribute to the normal development of the\u00a0nervous system and support immunity. It is recommended to eat fatty fish (salmon,\u00a0trout) 2-3 times a week.<\/p>\n

In addition, it is recommended to consume other sources of unsaturated fatty acids\u00a0also, such as avocado, extra virgin olive oil, nuts and seeds. However, saturated fatty\u00a0acids and Omega6 fatty acids should be limited in the menu, because they have a\u00a0detrimental effect on our cardiovascular system and tend to promote inflammation. The\u00a0main sources of such fatty acids are meat and dairy products.<\/p>\n

In the Be More e-shop<\/strong>, you will find a good source of Omega3 – chia and hemp\u00a0seeds<\/strong><\/a> in the selection of superfoods. They can be added, for example, to porridges or\u00a0smoothies. Be More superfood mixes also contain chia or hemp seed powder (except\u00a0Detox mix).<\/p>\n

\"\"<\/a><\/p>\n

3. Fermented food<\/strong><\/h4>\n

Our immunity is in our gut. The bacteria that live there take care of the health of our\u00a0intestines. The healthier our menu, the more bacteria in the gut that take care of our\u00a0immunity and protect us from bad gut microbiota. To support and increase the number\u00a0of good bacteria, it is recommended to eat fermented food on daily basis. These can be\u00a0fermented vegetables (sauerkraut, pickles, kimchi), but also kefir or Greek yoghurt.\u00a0Keep in mind that the products should be sugar-free.\"\"<\/a><\/p>\n

4. Fiber<\/strong><\/h4>\n

Dietary fiber is also a food for our intestinal and especially colon bacteria. Consumption\u00a0of fiber is essential for a well-functioning digestive system. We need to get 25-35g of\u00a0fiber from food every day. The most common fiber is cellulose, which makes up more\u00a0than half of the carbohydrates found in plants – it is found primarily in vegetables such\u00a0as carrots and cabbage. Grains are also a very good source of fiber, and whole grains\u00a0should be preferred for consumption. It is also recommended to eat a handful of nuts or\u00a0seeds every day, because they are a source of both – fiber and minerals.<\/p>\n

\"\"<\/a><\/p>\n

5. Spices and herbs<\/strong><\/h4>\n

The menu can also be diversified with various herbs and spices. There are many\u00a0scientific studies that confirm that spices and herbs have antioxidant, anti-inflammatory,\u00a0blood sugar and cholesterol lowering effects.\u00a0Herbs are good sources of vitamins, minerals and phenolic compounds. Vitamin E,\u00a0known as a strong antioxidant, is present in dried oregano and ginger, for example.\u00a0Dried marjoram and dried oregano are excellent sources of calcium.<\/p>\n

The interesting\u00a0fact<\/strong> is that dried herbs have a better concentration of vitamins and minerals than fresh\u00a0herbs. Sulfur-containing foods are also recommended, especially garlic and onion.\u00a0Sulfur helps the body make antibodies.<\/p>\n

The most remarkable spices are turmeric and ginger. Both have antioxidant properties\u00a0and help support the immune system. Turmeric and black pepper capsules<\/strong><\/a> are\u00a0available as a dietary supplement in the Be More e-shop.<\/strong> Black pepper supports the\u00a0immune system and has antioxidant, antiparasitic and antimicrobial properties.<\/p>\n

\"\"<\/a><\/p>\n

Which foods should be restricted or avoided in order not to harm the body's<\/strong>
\nimmune system and health of our cells?<\/strong><\/h4>\n

The consumption of refined foods (wheat flour, processed foods, refined vegetable oils)\u00a0and also the excessive consumption of sugar must be strictly limited. It is also not\u00a0recommended to eat too much of meat products and fatty dairy products.\u00a0To support the immune system, there are many supplements available in the market\u00a0that can also be consumed, but still all must base on a healthy diet and on an
\nantioxidant-rich menu.<\/p>\n

I recommend everyone to review their daily menu and make\u00a0corrections. Then we can face the period of viruses during autumn with more\u00a0confidence.<\/p>\n

Nutritionist Diana Zint\u0161enko<\/h5>\n","protected":false},"excerpt":{"rendered":"

The autumn period full of viruses is coming soon and it is time to review your daily\u00a0menu and analyse whether it contains foods that help…<\/p>\n","protected":false},"author":1323,"featured_media":134012,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[],"tags":[],"class_list":["post-133563","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry"],"acf":[],"yoast_head":"\nABCs to boost your immune system for a period of viruses - Be More Suomi<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bemoresuperfoods.fi\/abcs-to-boost-your-immune-system-for-a-period-of-viruses\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"ABCs to boost your immune system for a period of viruses - 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