Potassium regulates the blood pressure and can be found in green vegetables
It is the key mineral to our health – it regulates our nerves and impulses, contraction of our muscles and normalizes our blood pressure. It can be found in fish, green veggies, bananas, and apples. The lack of potassium cause muscle weakness, bowels problems, breathing problems, and irregular heart beatings.
Spend at least 45 minutes walking
Vitamin D helps calcium and phosphorus absorb better into our system. You can get all the vitamin D you need by going for a walk, in the autumn and in winter time – for at least 45 minutes.
Sore throat may be a sign of lacking vitamin B2
Riboflavin, or vitamin B2 as we know it, helps the body to turn food into energy. Great source of vitamin B2 are various kinds of bread and cereals, it can be found in dairies, green vegetables, fish and feathery meat. Lacking of vitamin B2 can cause lip cracking, constant soring of throat, skin dryness and cracking, purple tongue and sensitivity to light.
Vitamin C in potatoes, tomatoes and pepper
Vitamin C can prevent various infections. Best sources of this vitamin are citruses, red pepper, broccoli, spinach, tomatoes, potatoes, cabbage and kiwi. Lack of vitamin C can cause anemia, teeth loss, and joint pain, slow process of healing and hair loss.
Calcium protects bones
Almost 98% of calcium is in our bones therefore its role is very important in growing and development of our bones. This mineral can be found in dairies and fish, but if you suffer from lactose intolerance, you can eat tofu, leafy veggies or drink orange juice.
Beans and pumpkin seeds improve immunity
Zink strengthens our immune system and our reproductive system as well, especially men’s. It is contained in meat, fish, beans, whole grains, pumpkin seeds, mushrooms and yeast. Smoking and drinking alcohol reduces zinc levels in our organism.
Iodized salt and yogurt protect Thyroid
Iodine is essential for proper function of thyroid. Lack of iodine can cause augmentation of thyroid and its malfunctioning. The source of iodine is iodized salt, yogurt and sea weeds. Malfunction of thyroid can cause a metabolism slow down.
Cereals and vegetables for stronger heart
Magnesium is vital for proper function of nerves and muscles including heart. It is necessary for growing and developing of bones and is connected to absorbance of calcium.
The ratio of calcium and magnesium salts necessary for maintaining the strength of bones is 2: 1. Excellent sources of magnesium are cereals, beans, seeds, green vegetables, walnuts, and hazelnuts.
Regular sex protects from colds
Having sex once or twice a week can increase your immunoglobuline A levels and protect you from viruses and bacteria, a study showed.
Garlic is also very helpful grocery in battling seasonal colds, viruses and bacteria. It is considered an natural antibiotic. Place a garlic clove in your mouth and inhale yourself. If you find the taste too strong, chew the clove and drink a glass of water. Garlic has antiseptic properties and prevents from viruses and bacteria in mouth and upper respiratory tract. If you have cold, you can ease the symptoms (blocked nose, sore throat, sneezing and coughing) with natural remedies. For sore throat: pour 250ml of lukewarm water, add tbsp. of salt and then gargle it. For stopping the spread of infection: squeeze a lemon into a glass of lukewarm water and gargle also.
Hot air from hair dryer destroys viruses
Symptoms of cold can be defeated by inhaling hot air. Turn on your hair dryer and inhale hot air for 2-3 minutes. The research showed hot air kills viruses.
Steam can relieve your breathing
Boil water and add few drops of eucalyptus essential oil. Bend over and cover your head with a towel. Breathe in through your nose and exhale through your mouth. Inhale for 10 minutes.
Soaking your feet may help unblocking your nose
Put a tablespoon of mustard powder into 1l of hot water and soak your feet in. The combination of mustard powder and hot water will make your feet circulation better and help unblock your nose.
Fluoride makes our teeth and bones stronger and it can be found in fish, while too much sugar weakens our immune system.
“Twice a year – in the spring and autumn, we should take vitamin supplements” – says Dr Sandra Maric Bulat, nutritionist.
“Now is the right time to start if you wish to stay healthy during the winter. When you get sick, it is too late. Also, you should be using supplements since they contain exact amount of vitamins and minerals, and by thermal processing of food, groceries lose their healthy nutrients.
This does not mean we should stop eating cooked meals, on the contrary – those foods are healthier than fast foods, but you should include supplements also if you wish to be healthy during the wintertime.”
Exclude sugar and fried foods and eat cooked meals.
Include groceries rich in antioxidants: Vitamins A, C, E, and zinc, since they are important for our immune system. They work magic if taken all together, they have the synergy potential. Also, mind the recommended daily dosage and do not take more than you are supposed to – says Dr Maric Bulat.
At the times when colds and viruses occur more often, take vitamin B, it reenergizes the body and strengthens our nervous system.
“Pregnant women, people suffering from diabetes and active sportsmen/women should take more vitamins and minerals, also people with increased mental and physical load” – Sandra Maric Bulat stated.
Too much sugar is ’killing’ the immune system
Minerals, especially zinc, iron, magnesium and selenium play important role in boosting out immune system and energy.
If your nutrition is based on sugar, no matter how many vitamins and minerals you take, it will not be helpful. Sugar is annulling the effects of minerals and literally killing immune system, which then becomes perfect soil for viruses and bacteria. Dried fruit is also a good option since it is rich in necessary minerals. Vitamin C is needful for immunity and it improves absorbance of iron.
Mix kiwi, orange, half of lemon, half of banana and a spoonful of honey to get all the necessary vitamins your organism needs in order to stay healthy. This is the perfect way to boost immunity in a natural way – says the doctor.
If you prefer vegetables, add a handful of green leafy veggies which is rich in minerals.