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9 Foods to consume on days of flu

9 Foods to consume on days of flu

Lower temperatures during fall and winters contribute to the body's vulnerability, which can result in colds and flu. For this reason, it is important to maintain a balanced diet, following a diet rich in vitamins, minerals and antioxidants to make the immune system more resistant to viruses and bacteria, thus fighting various diseases. prevent these diseases, the consumption of the right nutrients are essential. To help you get rid of the flu, we have selected some foods that strengthen the immune system and help speed recovery. Check it out:


Milk and its derivatives are excellent sources of calcium, but they also have other nutrients that bring different health benefits, such as potassium that is important to the body as a whole.

"Yogurts and milks are In addition, from the fermentation that occurs in the production of these foods, some microorganisms are obtained that help in the balance of the composition of bacteria present in the intestine and its interaction with the immune system, "said Dr. Inarí Ciccone, a nutritionist at Doctoralia.

2. Fish rich in omega 3

Fish are sources of various nutrients, especially omega 3, a polyunsaturated fat, which provides much of the benefits of this food. In this way, the species with the highest amount of this lipid will be the best for their health, such as salmon, sardines and tuna.

"Omega-3 is considered an anti-inflammatory nutrient, the immune system and reduce inflammatory processes and potentiate the body's defense action, "said nutritionist Inari Ciccone.

3. Garlic and Onion

Besides being great at bringing flavor to foods, these foods are able to prevent disease and keep the body healthy. Studies have shown that garlic and onions can prevent and treat diseases such as influenza, diabetes and even reduce the risk of cancer.

"Garlic contains allicin, which is a powerful inhibitor of the growth of microorganisms such as fungi and bacteria," says nutritionist of Dr. Consul, Mariana Maciel. Food can also help reduce and dilute mucus in the lungs, being effective against persistent cough and bronchitis, and can be consumed along with antibiotics.

The consumption of these foods contributes to the fact that the airways remain open and decongested. Garlic and onion are rich in anti-inflammatory, anti-viral, antiparasitic, antibacterial and antifungal substances.

"The onion is from the same family of garlic as it is rich in antioxidant compounds such as vitamins A and C and quercetin, and quercetin also has activity antimicrobial and may also have anti-inflammatory function, but not properly antiallergic, "adds Dr. Marina Maciel.

4. Propolis

You probably already have heard the phrase "Take propolis that improves" from a relative when you have the flu. The truth is that this food produced by bees is a powerful antioxidant with antibiotic action, because it is rich in amino acids, vitamins and bioflavonoids.

Propolis has antibacterial and antiviral action, contributing to the fight against influenza virus, besides to prevent the onset of colds, pneumonia, colds and diseases of the respiratory system.

"We must remember that propolis is not a miracle remedy for all evils and, due to its properties, should be used with caution and only when necessary "says zoologist Sílvio Lengler, professor of beekeeping at UFSM (University of Santa Maria, RS).

5. Lemon and Citrus Fruits

Vitamin C is an important component in the fortification of the immune system, so the consumption of citrus fruits is an excellent food to be consumed on flu days.

"Lemon is very rich in Vitamin C, a compound that is very present in the production reactions of the body's defense cells, as well as having antioxidant action (neutralizing the compounds that impair the integrity of the cell.) In order to maintain a resistant organism and a good immune system, practice of taking the juice of 1 lemon with a little water when waking up, fasting "reveals nutritionist Inarí Ciccone.

6. Ginger

With numerous benefits, ginger is a great food to relieve discomfort, such as sore throats, flu, colds, as it has a strong bactericidal and anti-inflammatory action.

"Ginger contains gingerol, a compound with anti-inflammatory and immunomodulatory properties, being very useful in combating the influenza state, "says Mariana Maciel.

7. White tea and green tea

Consuming teas on flu days is great to help end that sense of defeat. "White tea contains catechins, which are also present in green tea, possessing a strong anti-inflammatory action and strengthening of the body's immune system. immune system, and is therefore useful in the fight against influenza, "said Dr. Querica's nutritionist, Mariana Maciel.

8. Oleaginous

Brazil nuts, walnuts and almonds are just a few of the oil seeds that bring various health benefits. After all, they are sources of good fats, monounsaturated and polyunsaturated, which protect the heart and have an anti-inflammatory effect. "Like fish rich in omega, oilseeds contain fatty acids and can also be sources of other antioxidants such as selenium and vitamin E. "commented Dr. Mariana Maciel

9. Carrot

Rich in vitamin A and C, carrot helps boost the body's immunity and fight infection. Several benefits related to carrot consumption have already been proven by researchers, so if you are looking for a food that makes you feel better about the flu, carrots are a good choice.

"Carrot, Pumpkin, Arugula, Watercress and Color Foods orange and dark green have a high amount of vitamin A, a compound with important action in the production of cells of the immune system, and also has antioxidant action. "Inarí Ciccone, a dietician from Doctoralia, has revealed a tea recipe that has been shown to be effective in the treatment of the disease. helps boost the immune system, being an excellent option to be consumed in flu days. Learn:

Boil 2 cloves of garlic and 2 pieces of unpeeled ginger for 5 minutes. Then, coe, add 1 squeezed lemon and 1 tablespoon of orange leaf honey. Just drink it before bed or when you wake up.

How to stop craving for candy? Nutritionists explain

How to stop craving for candy? Nutritionists explain

Who does not feel that sense of pleasure after eating a succulent brigadeiro? And the happiness we feel after devouring dessert just after lunch? The problem begins when this sweet will begins to turn into a compulsion and disrupt food. To help you, we have gathered tips from three My Life experts to control this desire: "First, we need to investigate the cause of this consumption of sweets.


Fig is an ally of the skin and has anti-inflammatory action

Fig is an ally of the skin and has anti-inflammatory action

According to the Brazilian Table of Food Composition (TACO, 2011), raw fig has 84 calories per 100 grams. Among the micronutrients, the amount of calcium, magnesium, phosphorus, potassium and copper is highlighted, as well as vitamin B1. It also has vitamin C, 0.8mg / 100g, but is a small amount, much lower than acerola, for example, which has 941mg / 100g.