Svetlana Fus, dietician: "In the period of viral diseases, it is important to have varied and balanced food. Lack of some vitamins and microelements have a negative impact on the general condition of the body – it exhausts and makes it more vulnerable.

Ascorbic, citric and other organic acids, vitamin E, zinc, selenium, copper, manganese, iodine and iron are necessary to protect yourselves from viruses. The combination of these elements makes the immune system stronger.

But do not start the process of vitamin fortification with excessive zeal. The organism can be overwhelmed even with useful substances.

You should restrict the use of sweets and confectionery. With an excess of sugar acid is being used very actively in the body. Therefore, the more you eat sweets, the more acid is required. If you start eating tons of lemons and oranges to compensate lack of acid, it may lead to the irritation of stomach and bowels.

It is better to replace sweets with honey and dried fruits - they are more useful and do not contain excess fat.

If you suffer from diseases of stomach and bowels, it is necessary to prevent it.

1. Water with lemon

During the influenza epidemic start the morning with a glass of water with lemon. Water should be at room temperature with one lemon segment. You can add a little honey to the cocktail. During the day you should drink so much water to eat one lemon. So you can fill the body with citric and ascorbic acids.

Besides it, citrus effects on the circulatory system, in particular, it helps strengthening blood vessels. The rate of ascorbic acid per day - 70 mg. While influenza it is recommended to increase its consumption by 7 times - up to 500 mg per day.

2. Porridge (oats, buckwheat, rice)

You need selenium to increase the body's resistance. The porridge is a good source of selenium.

Garlic is rich in selenium.

3. Oranges, tangerines, grapefruit and kiwi

During the day, in addition to the lemon cocktail it is necessary to eat a couple of citrus. 2 kiwifruits contain a daily dose of ascorbic acid.

In cases when citrus fruits cause allergies, they can be replaced with apples - they also contain acids, necessary for the body to protect against viruses. Alternative - apple or wine vinegar.

4. Nuts

Nuts contain vitamin E, zinc, copper and manganese - all are essential for the maintenance of immunity in good condition. It is better to include in your diet several varieties of nuts. This will allow the body to receive a balanced amount of different mineral substances. Daily norm of nuts - 50 g. Vitamin E is also found in vegetable oils: sunflower, corn.

5. Marine fish and laminaria

Marine fish and seafood are rich with iodine, which increases the immune system, mental and physical endurance, as well as providing the normal operation of the thyroid gland. Thyroid gland regulates metabolism. Omega-3 fatty acids in fish and seafood, improve capillary circulation.

6. Meat

Low level of iron in the body decreases antibacterial protection of the organism. This is especially important for women during the critical days, because in this period their body loses a large amount of iron.

The most absorbable iron is found in meat - pork, beef, and in the liver. Vegetarians instead of meat can take spirulina.

7. Onions and garlic

Onions and garlic contain volatile production, which have a bactericidal action. But these vegetables are useful only in raw form - in the process of thermal treatment all the useful properties are lost.

It is better for infected person to inhale volatile production from the bulb or simply take and eat onions.

8. Echinacea and ginseng

Tea with Echinacea, Echinacea tincture, or ginseng tincture help the body to adapt to different loads. Especially adaptogens are useful in the cold season: low temperature and short daylight hours are perceived by the body as stress, which often leads to a weakening of our defense functions. However, before the use of these drugs it is desirable to consult with your doctor.

9. Cabbage and potatoes

Cabbage and potatoes can serve as an additional source of ascorbic acid. Sauerkraut, soaked apples and tomatoes are rich with other necessary body organic acids.

10. Fruit drinks and fresh juices

It is good to make fruit drinks from the frozen berries of cranberries, blackcurrant and redcurrant and drinks – from berries of hips. They contain ascorbic acid, which is covered with antioxidant. Frozen berries in the preparation of fruit drinks should not pour with boiling water and strong grind in order not to lose their useful properties.

Antioxidants, as well as beta-carotene and ascorbic acid are contained in fresh juices. Juice is not necessary to drink in the morning, it can be cooked in the evening - the effect will be the same. If you drink packaged juices, then select those that are recovered from a dry powder, Oboz recommends.