Iron health, immunity, well-being, are affordable, if you follow healthy living principles and consume foods rich in vitamins and nutrients.
Super foods that you do not have to ignore during the hot season give you an iron immunity!
Green tea, ginger, blueberries, cinnamon, figs and apples are on the list of recommended foods for strengthening the immune system, spring and summer.
We must not forget that our immune system is getting too weak from the cold and long winter. This is the most important mechanism by which we defend our pathogens and fight against diseases naturally.
Doctor Luigi Gratton, a member of the Obesity Analysis Program as a Risk Factor, conducted by the UCLA's Human Nutrition Center at the University of California at Los Angeles (UCLA), recommends a few foods available to everyone, with which we can strengthen our immune system in the spring and summer.
Green tea contains the EGCG antioxidant, which reduces the risk of triggering many cancers. "Phytonutrients in green tea favor the development of useful bacteria in the digestive tract. They inhibit the development of harmful bacterial tracts in the digestive tract: E. coli, Clostridium and Salmonella. 70% of our body's immune system is found in the gastrointestinal tract, "says physician Luigi Gratton.
chili stimulates metabolism, lowers blood and contributes to the release of endorphins in the body. Also, chili is rich in betacarotene, the main "weapon" against infections, and inhibits neuropeptides, which trigger inflammation of the immune system.
ginger contains gingerol, a compound with anticancer properties. By stimulating metabolism, it helps eliminate toxins as well as increase fat burning. It gives us the lust for life, it takes us out of lethargy, making us regain our tone, energy and optimism.
blueberries are some of the healthiest fruits. They contain a "pack" of antioxidants called antocianidines – which give the red color to fruits and vegetables – that prevent the action of free radicals in the collagen cell matrix, blocking tissue damage that can cause cataracts, glaucoma, varicose veins, hemorrhoids, cardiovascular and cancer. Anthocyanin, the blue-green blueberry pigment, improves the structure of the veins, but also the entire vascular system, says physician Luigi Gratton.
Cinnamon is rich in antioxidants that inhibit blood clotting and bacterial proliferation. "Cinnamon stabilizes blood sugar and reduces bad cholesterol. Treat cold extremities, muscle cramps, cold or flu pain, rheumatic pain, indigestion, lack of appetite. Seasoning has no contraindications and can be added to any tea that has the ability to spread a strong feeling of warmth throughout the body, "says Luigi Gratton.
Sweet potatoes contain a coenzyme antioxidant that strengthens the immune system, fight against Alzheimer's and Parkinson's disease, against heart disease, cystic fibrosis and HIV. "Being rich in beta-carotene, but also in vitamin B6, C, manganese, copper, potassium, iron and fiber, sweet potatoes help the body to strengthen its immunity," adds Luigi Gratton.
tomatoes are a true source of health, being "equipped" with a lot of nutrients that protect us against serious conditions, such as cancer. Tomatoes contain large amounts of vitamin C, 100 grams of tomatoes providing 40% of daily vitamin C needs. Also, 100 grams of tomatoes provide 15% of the recommended daily vitamin A dose, 8% of the daily amount of potassium, and 10% of the recommended iron quantity. "The red pigment, which gives the color of tomatoes, is lycopene, an antioxidant with many beneficial effects on the body. Like other antioxidants, lycopene neutralizes the negative effects of free radicals, "says Dr. Luigi Gratton.
figs "Is a natural source of minerals, the most important being iron, potassium, phosphorus, calcium, magnesium, copper and sulfur. The potassium dose (the basic element for heart health and for the control of hypertension) exceeds 400 milligrams in dry figs, "says Luigi Gratton.
mushrooms (B3), Pyridoxine (B6), and Folacin (B6), but they are considered to be super foods: they contain no fat, sugar and salt, and are a valuable source of fiber and vitamins B – vitamin B1, riboflavin folic acid). "Mushrooms also contain essential minerals, including potassium, copper, iron and phosphorus. But the most significant is selenium, which is not found in too much fruit or vegetables, "points out Luigi Gratton.
pomegranates they do not have a very high content of vitamin C, on the contrary it is even smaller than citric but enough to provide at least half of the daily needs for an adult. "Regular consumption of these fruits provides increased resistance to infections. Pomegranate juice, with increased content in polyphenols, reduces the risk of cardiovascular accidents. Pomegranate consumption lowers blood pressure, has an anti-inflammatory effect and lowers the risk of atherosclerosis, "says Luigi Gratton.
cucumbers they contain potassium, phosphorus, calcium, magnesium, iron, zinc, vitamins C, B1, B2, B6, PP and provitamin A. "Because of this varied content in vitamins and nutrients, cucumbers help good blood circulation. aging cells, cleanses the body and lowers tension, "adds doctor Luigi Gratton.
The apples is the most important source of pectin, a natural fiber that has many beneficial effects on health. Apples lower cholesterol, prevent lung cancer and heart disease, protect the body from influenza virus. Also, apples regulate blood glucose (they are recommended for people with diabetes), have anti-inflammatory, antibacterial properties and contain a significant amount of antioxidants that help detoxify the body and strengthen immunity.