How to protect yourself from viral infections: foods that strengthen the immune system

Everyone has their own idea of what makes them feel better when they have a cold or flu. But how can you protect yourself from viral infections by separating fact from fiction?

OBOZREVATEL, together with goodhousekeeping.com, offers you to read information about what will help strengthen your immune system.

What should you eat to improve your immune system?

"If you're in good health, remember to wash your hands, get enough sleep, and get your flu shot on time," says Stephanie Sassos, a nutritionist at the Laboratory for Proper Nutrition (USA).

Probiotics are considered "good" bacteria in the intestines. These beneficial living microorganisms are the first line of defense against everything you ingest. They protect all the other organs of the body before anything has a chance to circulate through your system. Foods rich in probiotics include yogurt, kefir, kombucha, miso, and sauerkraut. Food should always come first, but if you decide to take a probiotic supplement, you need to make sure you're taking it right.

Proteins from lean animal sources or plant-based foods (e.g., chickpeas, beans, lentils, peas) can help build and repair tissues that support a healthy immune system. Plant-based protein sources, such as nuts and seeds, also provide antioxidants, and meat, shellfish, and legumes provide zinc, a mineral that helps support immune cells and heal wounds.

Water is of paramount importance, whether you're just trying to avoid getting sick or you're already fighting a cold. Since the body's fluid needs increase during an infection, your daily intake of the minimum water requirement (8-10 cups) should be significantly increased during this period. Drinking plenty of water helps to resist viruses and restore water balance. Soups and stews, which provide immune-stimulating amino acids and minerals, have a calming effect, and their warmth helps to get rid of nasal congestion.