Apple for dinner - and the doctor is not needed. This old British proverb is very close to the truth.

Today, scientists understand that the use of certain vitamins supports your immune system in tone.

Dr. Julia Zumpano (Julia Zumpano), a nutritionist at the Cleveland Clinic in the US, will tell you about the three best vitamins that will help you stay healthy during the flu season and colds:.

- Vitamin C (ascorbic acid). One of the best stimulants of the immune system. Deficiency of ascorbic acid increases vulnerability to infections. Among food sources of vitamin C, Dr. Zumpano calls oranges, grapefruits, lemons, mandarins, currants, strawberries, sweet peppers, spinach, feces and broccoli. This vitamin should be received daily, because the body is not able to store it for future use (deposit).

- Vitamin B6 (pyridoxine) is important for a number of biochemical reactions occurring in the immune system. Particularly rich in pyridoxine fish are cold water bodies (salmon, tuna), green leafy vegetables and chickpeas (chickpeas). A daily adequate admission is required, not deposited.

- Vitamin E (tocopherol) - a powerful antioxidant that helps the body to conquer infections. Most of all vitamin E is found in nuts, seeds and spinach. Deposited in the body.

A variety of nutrition - the key to health.

Dr. Zumpano recalls a simple rule that will help you choose the most useful vegetables and fruits in the store: "Vivid and colorful, as a rule, have the richest composition. In general, the diet should be as varied as possible, so choose vegetables and fruits of all colors of the rainbow ".

Although this is not quite a scientific approach, but it works in practice and requires a minimum of knowledge.

In addition, for a strong immune system, you need to eat a lot of proteins, unsaturated fatty acids and other nutrients. It is naive to believe that a breakfast of four oranges will make you healthy.

The role of dietary supplements and multivitamins.

Dr. Zumpano admits that a good multivitamin complex is quite capable of filling gaps in the diet, but it is best to get essential nutrients from natural foods.

"Your body best absorbs and uses vitamins and other nutrients when they come from food. If you drink a multivitamin complex, the question is, how much did you really learn. If you drink dietary supplements, you need to remember that their quality is not regulated as strictly as in the case of medications. They are not so reliable, "- warns a nutritionist.

Some dietary supplements are dangerous to take before surgery or in conjunction with other medicines.

Their safety for children, pregnant and lactating women is in question.

Finally, Dr. Zumpano recommends drinking plenty of water and consuming fruits and vegetables rich in moisture (cucumbers, watermelons, citrus fruits).

According to the nutritionist, an adequate balance of fluid in the body is needed to produce lymph and efficient work of the immune system as a whole.

medbe. en.