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Foods to help fight infection: 7 Foods That Fight Back: Immune System Boosters

7 Foods That Fight Back: Immune System Boosters

“Yogurt is rich in probiotics, the good bacteria that support gut health,” says Palinski-Wade. Johns Hopkins notes that a huge proportion of the immune system is actually in the gastrointestinal tract.

According to a study published in May 2017 in Nutrients, eating yogurt daily can improve immune function because it increases the body’s production of antibodies that fight off viruses. To avoid added sugar, choose plain, unsweetened yogurt.

RELATED: 7 Superfoods That Aid Digestion

Other Tips to Boost Your Immune System

Let’s say you load up on all this good stuff and still get socked with the effects of a virus. It happens. But continuing to eat healthily can often help shorten the duration of symptoms if you have a mild case of whatever you’ve caught, says Caldwell.

Keep Eating

“Most important is continuing to eat enough food overall,” Caldwell notes. “We might not be able to totally prevent getting sick by eating well, but if you’re not getting enough nutrients, and especially not enough protein, you’re going to lack the energy to fight it off.”

Skip the Sugar and Fat

Also, avoid sugar when you can. Sugar can trigger inflammation in the body, research indicates, and when your system is fighting against that, your immune system may not have enough power to combat outside stressors such as pathogens and viruses, according to a preliminary animal study published in February 2014 in The Journal of Immunology.

“In addition, high amounts of saturated fat and trans fat in the diet can increase inflammation in the same way, and that weakens the immune response,” says Palinski-Wade. These are found in foods like fatty cuts of beef, poultry skin, baked goods, butter, and whole milk, according to the USDA.

Drink More Water

“Stay hydrated” has become the new mantra for pretty much everything from losing weight to boosting energy, and it does provide some magic for improving health overall, says Columbus, Ohio–based Tiffany DeWitt, RD, a senior research scientist at healthcare company Abbott.

Proper hydration levels can help multiple bodily systems, including immunity, research shows. Also, the Mayo Clinic notes, if you’re already on the cusp of a cold, drinking water can loosen congestion.

Although many people may see juices — especially orange juice — as an effective hydration strategy, and good for the immune system, nutrition researchers caution that these are sugar bombs, and there’s no proof that OJ prevents or shortens illness.

Your best bet is water, says DeWitt. Electrolytes from beverages like zero-sugar Gatorade can be helpful for allowing your body to absorb fluids better, she adds, but you can also get these through foods without artificial sweeteners, like bananas, avocados, Greek yogurt, nuts, kale, and spinach.

RELATED: 8 Foods High in Water That Can Help Prevent Dehydration

Enjoy Your Food

Whether you’re feeling under the weather or not, eating mindfully can be helpful, simply because you’ll slow down, feel less rushed, and truly enjoy your food, Caldwell says. Stress has been linked to poor immune functions, according to a study published in October 2015 in Current Opinion in Psychology, so see your meals as a chance to chill.

Although healthy eating can boost your immunity, it can lift your spirit and nourish your sense of well-being, too.

5 Crucial Foods for Fighting Infection

Cauliflower is one of many foods perfect for fighting infections.

When you have a wound, it’s as if a foreign army has invaded your body. When it comes to defending itself, your body has a rather effective army in place: the immune system. Referring to a number of processes and structures, this system finds, identifies and then targets certain bacteria and pathogens that stem from the wound. However, to keep your immune system up to snuff in the war that is wound care, you need to fuel it with the right foods. High in vitamins and protein, these are the five most effective immune-boosting dishes:



Chicken, quail, turkey and other birds are great resources of two components central to wound healing. Iron can help your body carry oxygen to cells, and the nutrient plays a key role in cell health and the clotting process. Poultry also contains zinc, which can help regulate inflammation and increase the efficiency of your immune response.

2. Yogurt

When buying yogurt, always purchase brands that have “live and active cultures” printed on the label. According to a report published in the American Journal of Clinical Nutrition, it’s these cultures that help improve the function and scope of your immune system, allowing it to better fight off both disease and infection. Yogurt is also packed with vitamin D, which further stimulates the immune response.

3. Cauliflower

Like broccoli and Brussels sprouts, cauliflower is rich in several antioxidants that help to maximize your immune system. However, unlike its counterparts, cauliflower has added components that make it perfect for fighting infections. The first is choline, a chemical that helps improve both cell structure and movement. There’s also an antioxidant called glutathione, which is specifically geared toward fighting off a number of infections.

4. Kale

Much like spinach, this leafy green is jam-packed with vitamin C. This nutrient is not only a great antioxidant in and of itself, but this vitamin can also help to replenish levels of other beneficial antioxidants. Kale is also known to have a reasonable amount of zinc, which your immune system uses to create new white blood cells.

5. Garlic

For years, garlic has long been considered an effective tool in fighting infections. In fact, according to the University of Maryland Medical Center, some cultures used it as an antiseptic that was applied directly to wounds. Not only is garlic rich with antioxidants, but it has certain chemicals that help reduce the risk of diseases like Alzheimer’s and cancer.

Advanced Tissue is the nation’s leader in delivering specialized wound care supplies to patients.

David Wolfe: 10 Natural Antibiotics That Fight Infection

It’s almost instinctual for us to head to the doctor’s office to get a prescription when faced with an infection or other illness. But the antibiotics often prescribed usually wind up doing much more harm than good, killing off healthy bacteria with the bad ones.

While antibiotics do have their place in medicine, why not think about reaching for a natural solution when you can? Here are 10 natural antibiotics that you’ve probably already got lying around your kitchen.

1. Garlic

By eating a few cloves of garlic each day, you can effectively fight off all sorts of bacteria, viruses and infections. Studies have even found that garlic can assist in areas as severe as AIDS symptoms, diabetes and high blood pressure. (source).

It’s also a great help in relieving the effects of colds, flus and toothaches. It doesn’t hurt that organic garlic is also quite affordable.

Cooking it into a meal is not good enough, however; to maximize its full antibiotic properties, you’ll need to crush the garlic and eat it raw. A great way to try this is in a salad, soup or even drink.

2. Onions

Onions are closely related to garlic and have similar health benefits, reducing pain and inflammation as well as illnesses like colds and flus. (source).

Similar to garlic, you’ll get the best results by eating onions raw. Cooking onions releases many of their healthiest nutrients, robbing your body of their help.

3. Grapefruit Seed Extract

Graprefruit seed extract, referred to as GSE, is conventionally used as an anti-microbial compound. It has shown great promise in preventing the growth of various fungi and bacteria, even being recommended for use in bathroom cleaning. (source).

You’ll need to dilute the extract when using it. The site I’ve linked to above lists a few helpful pointers for determining how much extract you need for specific applications.

4. Horseradish

Horseradish gives your body energy; this stuff is potent. Horseradish helps your body defend itself against potential illnesses. It also promotes healthy blood circulation and has antibiotic properties when broken down in the stomach.

Horseradish can treat everything from urinary tract infections to kidney stones and bronchitis. (source).

Consume it raw (blended or juiced) or diced up with a light amount of vinegar for best effects.

5. Vitamin C

Vitamin C can be found in a wide variety of fruits including oranges and pineapples. It’s known for its ability to strengthen the immune system—that’s why orange juice is so relieving when you’ve got a cold.

Vitamin C works wonders in areas of skin repair and prenatal health. (source).

Getting your hands on a 100 percent natural organic orange juice is one way to consume vitamin C—also consider eating an orange or two a few days each week.

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6. Manuka Honey

Manuka honey is made by bees in New Zealand and, like other types of honey, contains peroxide which gives it its antibiotic properties. This property is present in many other honeys, its just that New Zealand has marketed their honey better than anyone else.

It also contains several other antibiotic components that are not found in other types of honey such as methylglyoxal. (source).

The downside to manuka honey is that it can be a bit costly. You can find it at Whole Foods or online for about $50 a bottle.

7. Cinnamon

Cinnamon can help lower blood sugar in folks dealing with adult onset diabetes tendencies. It also contains antibiotic properties and can help treat yeast infections. (source).

There are many ways to consume cinnamon. One of my favorite is to simmer Sri Lankan cinnamon bark in a pot of water and pour the contents into a mug. You can then refrigerate the drink and consume it over several days. Quite refreshing.

8. Apple-Cider Vinegar

Apple cider vinegar contains malic acid, known to possess antibiotic properties. It can assist greatly in preventing and relieving a sore throat helping to kill the germs that cause the condition. (source).

9. Ginger

It’s incredibly common for ginger to be used in the treatment of flus and colds. It’s also great for treating an upset stomach and for nausea as well as treating muscle and joint pain.

There is reason to avoid consuming ginger in very large amounts if you are expecting to be pregnant, however; some experts fear it may lead to miscarriage. (source).

10. Eucalyptus

When placed on skin, eucalyptus has many antiseptic properties. It’s also commonly used in teas and inhaled to fight coughs. It’s also great at killing fungus. (source).

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What Can I Eat to Help Fight Infection?

Although no specific food can prevent an infection, eating a variety of antioxidant-rich foods will strengthen your immune system.

Image Credit: Vladislav Nosick / 500px/500Px Plus/GettyImages

Eating the right foods can boost your immune response to help defeat invading bacteria and pathogens that can cause infection and disease. A varied diet will likely provide you with all the nutrients your body needs, but it’s good to know which specific foods are the best natural bacteria killers.


Although no specific food can prevent an infection, eating a variety of antioxidant-rich foods will strengthen your immune system. This may lessen your chance of infection, whether it be from a wound or a more serious condition, such as an infection of the respiratory tract from a cold.

What Causes Infection?

Your body is made up of trillions of beneficial bacteria that live on your skin and in your gut and mucous cells. Some bacteria break down food into absorbable nutrients, synthesize vitamins, destroy disease-causing cells and support immune function, according to the National Academies.

However, other microorganisms are responsible for infections. Germs in the form of viruses, infectious bacteria and other microbes, known as pathogens, can enter your body through your mouth, eyes, nose or open wounds. These microorganisms may produce toxins. They can also multiply and spread throughout your body.

In response to these invading pathogens, your body’s immune system springs into action. The immune system is a complex and sophisticated network of specialized cells and tissues, organs, proteins and chemicals that work together to protect your body against dangerous infections.

A close relationship exists between your overall nutritional health and the proper functioning of your immune system. Your ability to fight infection and disease depends on your immunity, so it’s important to eat foods that fight infection and help strengthen your natural defenses.

Foods Rich in Antioxidants

Certain vitamins, minerals and phytonutrients in food have a role in supporting and strengthening your immune system. These are called antioxidants and protect your cells from the effects of free radicals.

Free radicals are molecules produced as by-products of metabolic processes, such as when your body breaks down food, or from environmental factors, such as exposure to tobacco smoke and radiation.

Vitamin C is an important physiological antioxidant and may even help regenerate other antioxidants in your body, including vitamin E, according to the National Institute of Health. Low levels of vitamin C can result in impaired immunity and higher susceptibility to infections, reports a November 2017 review in the journal Nutrients. As the researchers note, this nutrient may both prevent and treat respiratory and systemic infections.

Another review published in Nutrients in March 2017 noted that vitamin C levels in white blood cells are 10 times higher than in plasma, which may indicate the functional role of the vitamin in immune function. Authors report that large animal studies concluded that vitamin C may help prevent, shorten and alleviate diverse infections, and suggest there is evidence that vitamin C has similar effects in humans.

This nutrient is known for its association with the common cold. Although vitamin C will not prevent you from succumbing to the viral infection of a cold, a meta-analysis of nine trials, published in BioMed Research International in July 2018, found that vitamin C supplementation may shorten the duration and severity of the illness.

The best vitamin C food sources, according to the USDA, include:

  • Guavas
  • Red bell pepper
  • Kiwi fruit
  • Strawberries
  • Oranges
  • Papaya
  • Kale

Vitamin E is another one of the natural healing foods for diseases. Its antioxidant properties can protect your cells from oxidation and thereby contribute to preventing problems from infection. This nutrient may also have an effect on respiratory tract infections.

A study published in the European Journal of Clinical Nutrition in January 2017 assessed the dietary intake of 1,533 Swedish adults for nine months and concluded that the intake of vitamin E, as well as vitamin C, had an inverse association with the incidence of upper respiratory tract infection in women.

The top foods high in vitamin E that can help to ward off infection, as reported by the USDA, are:

  • Sunflower seeds and almonds
  • Spinach
  • Avocados
  • Squash
  • Kiwifruit
  • Trout
  • Olive oil

Carotenoids, which include beta-carotene and lycopene, are also important for maintaining your immune system. These substances are responsible for the bright pigments in many fruits and vegetables. Think colorful when choosing powerful antioxidant-rich carotenoid foods. The USDA lists the following foods as being high in this nutrient:

  • Sweet potatoes
  • Carrots
  • Dark leafy greens
  • Butternut squash
  • Cantaloupe
  • Red bell peppers

Read more: 8 Foods That Boost Your Immune System

Foods That Support Wound Healing

Many foods have antimicrobial and antibacterial properties that may help accelerate wound healing by reducing oxygen molecules and inhibiting the reproduction of bacteria that can lead to skin infections.

Garlic is among the foods that fight infection and has been used medicinally for centuries to heal wounds. The beneficial effects come from an enzyme in garlic called allicin, according to the Linus Pauling Institute.

Allicin is released from garlic when you crush or chop it. It is responsible for the distinct taste and smell of garlic. This compound breaks down to form a variety of organosulfur compounds that exert infection-fighting attributes, making them natural bacteria killers.

Read more: Which Is Healthier, Raw or Cooked Garlic?

Zinc also has antimicrobial and antibacterial properties that play a role in wound healing. In addition to supporting the immune system, zinc is a cofactor for many enzymes required for cell membrane repair, the production of collagen, protein synthesis and cell proliferation, all of which are essential for tissue regeneration, according to the National Institutes of Health (NIH).

This mineral helps your skin stay healthy, and a deficiency may cause skin ulcers and delayed wound healing, which could give bacteria the opportunity to invade your tissue and cause infection.

According to the NIH, foods that contain zinc may decrease your susceptibility to infection, and include:

  • Oysters
  • Red meat and poultry
  • Seafood
  • Fortified breakfast cereals
  • Beans
  • Nuts
  • Whole grains

Antibacterial Herbs and Spices

Many commonly used herbs and spices contain antimicrobial and antibacterial compounds that help fight infection. Some of these include cloves, oregano, thyme, cinnamon and cumin. A review published in the International Journal of Molecular Sciences (IJMS) in June 2017 summarized the significance of spices in relationship to their potential use for food preservation and treatment of some infections. These include:

Ginger: Gingerol, which gives ginger its pungent taste, is the key antifungal and antimicrobial ingredient in ginger. The review authors reported that ginger also exhibited antibacterial activity against all tested pathogens, including those causing oral infections. Ginger, with honey, is commonly used as a remedy for throat congestion and infection.

Cloves: The main active antimicrobial component in cloves is eugenol. Cloves help fight infection as demonstrated by their use in antiseptics to treat periodontal disease and infection, according to the IJMS.

Oregano: The major antimicrobial components in oregano are carvacrol and thymol. The IJMS review reported these agents to be effective against some bacterial infections, such as staphylococcus and salmonella.

Thyme: Thymol is the primary active antimicrobial compound in thyme. Evidence from the June 2017 IJMS review noted that thyme oil had a high antibacterial effect against 35 bacterial strains tested.

Cinnamon: The antimicrobial properties of cinnamon make it a health-promoting agent to treat inflammation, intestinal disorders and urinary infections, as reported in the IJMS study.

How to boost your immune system

Helpful ways to strengthen your immune system and fight off disease

How can you improve your immune system? On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms. But sometimes it fails: A germ invades successfully and makes you sick. Is it possible to intervene in this process and boost your immune system? What if you improve your diet? Take certain vitamins or herbal preparations? Make other lifestyle changes in the hope of producing a near-perfect immune response?

What can you do to boost your immune system?

The idea of boosting your immunity is enticing, but the ability to do so has proved elusive for several reasons. The immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony. There is still much that researchers don’t know about the intricacies and interconnectedness of the immune response. For now, there are no scientifically proven direct links between lifestyle and enhanced immune function.

But that doesn’t mean the effects of lifestyle on the immune system aren’t intriguing and shouldn’t be studied. Researchers are exploring the effects of diet, exercise, age, psychological stress, and other factors on the immune response, both in animals and in humans. In the meantime, general healthy-living strategies make sense since they likely help immune function and they come with other proven health benefits.

Immunity in action. A healthy immune system can defeat invading pathogens as shown above, where two bacteria that cause gonorrhea are no match for the large phagocyte, called a neutrophil, that engulfs and kills them (see arrows).

Photos courtesy of Michael N. Starnbach, Ph.D., Harvard Medical School

Healthy ways to strengthen your immune system

Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system working properly. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:

  • Don’t smoke.
  • Eat a diet high in fruits and vegetables.
  • Exercise regularly.
  • Maintain a healthy weight.
  • If you drink alcohol, drink only in moderation.
  • Get adequate sleep.
  • Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
  • Try to minimize stress.
  • Keep current with all recommended vaccines. Vaccines prime your immune system to fight off infections before they take hold in your body.

Increase immunity the healthy way

Many products on store shelves claim to boost or support immunity. But the concept of boosting immunity actually makes little sense scientifically. In fact, boosting the number of cells in your body — immune cells or others — is not necessarily a good thing. For example, athletes who engage in “blood doping” — pumping blood into their systems to boost their number of blood cells and enhance their performance — run the risk of strokes.

Attempting to boost the cells of your immune system is especially complicated because there are so many different kinds of cells in the immune system that respond to so many different microbes in so many ways. Which cells should you boost, and to what number? So far, scientists do not know the answer. What is known is that the body is continually generating immune cells. Certainly, it produces many more lymphocytes than it can possibly use. The extra cells remove themselves through a natural process of cell death called apoptosis — some before they see any action, some after the battle is won. No one knows how many cells or what the best mix of cells the immune system needs to function at its optimum level.

Immune system and age

As we age, our immune response capability becomes reduced, which in turn contributes to more infections and more cancer. As life expectancy in developed countries has increased, so too has the incidence of age-related conditions.

While some people age healthily, the conclusion of many studies is that, compared with younger people, the elderly are more likely to contract infectious diseases and, even more importantly, more likely to die from them. Respiratory infections, including, influenza, the COVID-19 virus and particularly pneumonia are a leading cause of death in people over 65 worldwide. No one knows for sure why this happens, but some scientists observe that this increased risk correlates with a decrease in T cells, possibly from the thymus atrophying with age and producing fewer T cells to fight off infection. Whether this decrease in thymus function explains the drop in T cells or whether other changes play a role is not fully understood. Others are interested in whether the bone marrow becomes less efficient at producing the stem cells that give rise to the cells of the immune system.

A reduction in immune response to infections has been demonstrated by older people’s response to vaccines. For example, studies of influenza vaccines have shown that for people over age 65, the vaccine is less effective compared to healthy children (over age 2). But despite the reduction in efficacy, vaccinations for influenza and S. pneumoniae have significantly lowered the rates of sickness and death in older people when compared with no vaccination.

There appears to be a connection between nutrition and immunity in the elderly. A form of malnutrition that is surprisingly common even in affluent countries is known as “micronutrient malnutrition.” Micronutrient malnutrition, in which a person is deficient in some essential vitamins and trace minerals that are obtained from or supplemented by diet, can happen in the elderly. Older people tend to eat less and often have less variety in their diets. One important question is whether dietary supplements may help older people maintain a healthier immune system. Older people should discuss this question with their doctor.

Diet and your immune system

Like any fighting force, the immune system army marches on its stomach. Healthy immune system warriors need good, regular nourishment. Scientists have long recognized that people who live in poverty and are malnourished are more vulnerable to infectious diseases. For example, researchers don’t know whether any particular dietary factors, such as processed foods or high simple sugar intake, will have adversely affect immune function. There are still relatively few studies of the effects of nutrition on the immune system of humans.

There is some evidence that various micronutrient deficiencies — for example, deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E — alter immune responses in animals, as measured in the test tube. However, the impact of these immune system changes on the health of animals is less clear, and the effect of similar deficiencies on the human immune response has yet to be assessed.

So, what can you do? If you suspect your diet is not providing you with all your micronutrient needs — maybe, for instance, you don’t like vegetables — taking a daily multivitamin and mineral supplement may bring other health benefits, beyond any possibly beneficial effects on the immune system. Taking megadoses of a single vitamin does not. More is not necessarily better.

Improve immunity with herbs and supplements?

Walk into a store, and you will find bottles of pills and herbal preparations that claim to “support immunity” or otherwise boost the health of your immune system. Although some preparations have been found to alter some components of immune function, thus far there is no evidence that they actually bolster immunity to the point where you are better protected against infection and disease. Demonstrating whether an herb — or any substance, for that matter — can enhance immunity is, as yet, a highly complicated matter. Scientists don’t know, for example, whether an herb that seems to raise the levels of antibodies in the blood is actually doing anything beneficial for overall immunity.

Stress and immune function

Modern medicine has come to appreciate the closely linked relationship of mind and body. A wide variety of maladies, including stomach upset, hives, and even heart disease, are linked to the effects of emotional stress. Despite the challenges, scientists are actively studying the relationship between stress and immune function.

For one thing, stress is difficult to define. What may appear to be a stressful situation for one person is not for another. When people are exposed to situations they regard as stressful, it is difficult for them to measure how much stress they feel, and difficult for the scientist to know if a person’s subjective impression of the amount of stress is accurate. The scientist can only measure things that may reflect stress, such as the number of times the heart beats each minute, but such measures also may reflect other factors.

Most scientists studying the relationship of stress and immune function, however, do not study a sudden, short-lived stressor; rather, they try to study more constant and frequent stressors known as chronic stress, such as that caused by relationships with family, friends, and co-workers, or sustained challenges to perform well at one’s work. Some scientists are investigating whether ongoing stress takes a toll on the immune system.

But it is hard to perform what scientists call “controlled experiments” in human beings. In a controlled experiment, the scientist can change one and only one factor, such as the amount of a particular chemical, and then measure the effect of that change on some other measurable phenomenon, such as the amount of antibodies produced by a particular type of immune system cell when it is exposed to the chemical. In a living animal, and especially in a human being, that kind of control is just not possible, since there are so many other things happening to the animal or person at the time that measurements are being taken.

Despite these inevitable difficulties in measuring the relationship of stress to immunity, scientists are making progress.

Does being cold give you a weak immune system?

Almost every mother has said it: “Wear a jacket or you’ll catch a cold!” Is she right? Probably not, exposure to moderate cold temperatures doesn’t increase your susceptibility to infection. There are two reasons why winter is “cold and flu season.” In the winter, people spend more time indoors, in closer contact with other people who can pass on their germs. Also the influenza virus stays airborne longer when air is cold and less humid.

But researchers remain interested in this question in different populations. Some experiments with mice suggest that cold exposure might reduce the ability to cope with infection. But what about humans? Scientists have performed experiments in which volunteers were briefly dunked in cold water or spent short periods of time naked in subfreezing temperatures. They’ve studied people who lived in Antarctica and those on expeditions in the Canadian Rockies. The results have been mixed. For example, researchers documented an increase in upper respiratory infections in competitive cross-country skiers who exercise vigorously in the cold, but whether these infections are due to the cold or other factors — such as the intense exercise or the dryness of the air — is not known.

A group of Canadian researchers that has reviewed hundreds of medical studies on the subject and conducted some of its own research concludes that there’s no need to worry about moderate cold exposure — it has no detrimental effect on the human immune system. Should you bundle up when it’s cold outside? The answer is “yes” if you’re uncomfortable, or if you’re going to be outdoors for an extended period where such problems as frostbite and hypothermia are a risk. But don’t worry about immunity.

Exercise: Good or bad for immunity?

Regular exercise is one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. But does it help to boost your immune system naturally and keep it healthy? Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system.

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7 Foods That Fight Bacteria and Kill Germs Naturally

Photo Credit: IstockOur body works really hard to constantly fight bacteria, germs and viruses that we may ingest through the air we breathe or the food we eat. Whether it’s a common flu attack, a dreadful skin infection or an upset stomach, bad bacteria may compromise your health and therefore, your internal defense mechanism needs to be always active to get rid of them. Our immune system is quite powerful but it needs little help which can be provided in the form of these anti-bacterial and anti-microbial foods that fight off the harmful bacteria naturally.1. HoneyHoney is one of the first natural anti-microbial medicines to be used. It contains live enzymes that release hydrogen peroxide, which is known to kill germs and unwanted foreign elements that enter our body. Start your day with a teaspoon of honey and warm water.(Also read: Why Raw Honey and Not Just Regular Honey?)
 Start your day with honey and warm water. Photo Credit: Istock2. GarlicGarlic is a powerful anti-bacterial that can fight yeast infections, fungus and candida overgrowth. It may taste repulsive but a traditional remedy to maintain health and protect yourself from diseases is to have raw garlic on an empty stomach. Garlic contains a natural protective compound called allicin and other volatile oils, which are released on chewing and crushing it.
 Chewing raw garlic is considered to be good for your health. Photo Credit: Istock 3. TurmericThis super spice from granny’s treasure trove has become the talk of the town owing to its medicinal properties. Turmeric has always been known as a great antiseptic used to heal wounds and cuts, but it is also a wonderful anti-bacterial that keeps your internal systems clean. Drinking a glass of turmeric milk (haldi doodh) every day is one of the best ways to bolster your immunity. (Also read: 5 Amazing Benefits of Drinking Turmeric Milk)
 Drinking a glass of turmeric milk daily is the best way to build your immunity.4. Coconut OilThe anti-bacterial properties of coconut oil come from the presence of medium chain fatty acids or triglycerides (MCTs) found in it. The two most potent medium chain triglycerides found in coconut oil are lauric acid and caprylic acid. Research has shown that it can inactivate several types of bacteria, fungi, yeast and viruses. It is a great remedy to fight skin infections.
 Coconut oil is a great remedy for fighting skin infections. Photo Credit: Istock5. LemonThe anti-bacterial and ant-fungal properties of lemon enable it to fight bacteria that cause acne. It is full of Vitamin C, which also acts as an antioxidant that fights disease-causing free radicals in the body. You must drink a glass of nimbu paani made with the juice of two lemons to get your daily dose of Vitamin C.
 Lime water is a great way to get your daily dose of Vitamin C. Photo Credit: Istock.6. PineappleYou may have not known about the health benefits of this sweet and juicy tropical fruit, but it acts as an amazing anti-bacterial that specially helps to fight invading cells in the mouth and throat. Fresh pineapple juice is known to cool the blood and reduce inflammation of the nose and the sinuses.
 Fresh pineapple juice is known to cool the blood. Photo Credit: Istock7. GingerGinger is an effective home remedy for throat infections. Sucking a piece of raw ginger and taking in all its juices is known to cure cough and kill the bacteria that has caused the infection. Ginger also contains a group of chemical compounds called sesquiterpene that are known to kill rhinoviruses, agents that cause cold.
 Ginger is known to kill rhinoviruses, agents that cause cold.Turn to nature’s bounty to protect and make yourself stronger from within.

7 Foods to Eat Every Day for a Healthy Immune System

Talk to any medical professional, and they’ll tell you that there is no such thing as “curing” a virus. Viruses are tiny germs that replicate in our body using our cells, and as such, are difficult to target with a specific treatment. The only defense against them is our own immune system. Unlike bacteria, which can be killed off with antibiotics, viral infections (including the coronavirus) are ailments that our bodies just have to fight off on their own.

And while that may seem worrisome, there are some things we can do to boost our immune systems naturally, giving our bodies a better chance of recovering from viral infections sooner. Not to mention, the stronger your immune response, the milder your symptoms will be, too.

On the front lines of this effort to boost your immune system are three incredibly important factors: quality sleep, regular exercise, and a healthy diet. Yes, it is crucial to maintain an optimal immune-boosting diet during a viral pandemic like the one we are currently experiencing. Although there is no such thing as foods that kill viruses, there are some foods that can boost your immune response to viral attacks.

“While specific foods will not prevent you from getting sick if you are exposed to a virus, ensuring you are getting a variety of vitamins and minerals from your daily diet is a key factor in maintaining a strong immune system. Then your system can properly fight illness, potentially reduce its severity, and speed up recovery.” says Rachel Berman, RD and general manager of VeryWellFit.

If you can just get these 7 foods and food groups into your diet every day, you’ll build up a healthy immune system in no time.


Most of us know that vitamin C is crucial for a good immune response. But it’s especially important when our bodies are under a viral attack. “There is evidence-based science that suggests boosting vitamin C and probiotics can help support recovery from viral infections,” says Jennifer Tyler Lee, a nutrition expert and co-author of Half the Sugar, All the Love.

The recommended daily intake of vitamin C for women is 75 milligrams, and 90 milligrams for men. To that end, increasing your consumption of vitamin C–rich foods like oranges is a good strategy during this time. But Tyler Lee notes other foods we may not think of as potent vitamin C sources are really good options, too. “It’s not just citrus fruits that deliver a dose of this immune-boosting vitamin. Other common foods, that are likely already in your fridge or freezer, can give a boost to your immune system: strawberries, mangoes, and green vegetables including spinach, broccoli, and Brussels sprouts” she notes.

So get to juicing and cooking! Try our 5 Recipes for Brussels Sprouts, Mango-Ginger Overnight Oats, The Easiest Garlic-Lemon Spinach, and 15-Minute Parmesan-Roasted Broccoli.


Melissa Morris, CEP, a certified nutritionist and nutrition professor with Compare Life Insurance, lists zinc as one of her top recommendations for immune-boosting nutrients. “Zinc helps with immunity because it supports the activity of immune cells and the production of antibodies against pathogens, which includes viruses.” She suggests adding whole grains, like whole grain cereals, brown rice, and oats to your diet in order to get the optimal amount of the nutrient. However, she cautions sticking to food sources of zinc as opposed to supplements, “High amounts of zinc supplements can cause adverse effects, so it’s recommended to get zinc from your diet.”

Try one of our 50 Healthy Overnight Oats Recipes, or stock up on Best Healthy Cereal Options.


When it comes to a healthy diet, maintaining gut health is right up there with the most important basics. Your microbiome—the microorganisms living in your gut—helps control crucial functions like nutrient absorption and inflammation processes. An imbalance in the gut flora can lead to digestive issues and other health problems like IBS, obesity, and diabetes. While you may not think of gut health when you think of preventing the seasonal flu, Berman notes that it plays a role in boosting your immune response, “Research shows that probiotics can help promote the production of natural antibodies and can optimize the body’s immune response to viral infection.

To maintain gut health, load your diet with foods rich in prebiotics and probiotics. This includes fermented foods like kimchi, miso, sauerkraut, and kombucha, and dairy products such as kefir and yogurt. Berman also recommends artichokes, mushrooms, and asparagus as good veggie sources of the vital nutrients.

Try one of our 20 Amazing Yogurt Smoothie Recipes, 23 Healthy Mushroom Recipes, or pick up one of 10 Best Store-Bought Kombuchas.


Besides playing an important role in helping your immune system function normally, some studies have shown that vitamin D is specifically linked to decreased chances of developing the flu, which is a viral infection. Morris echoes this and recommends adding foods rich in vitamin D, like low-fat yogurt and milk, to your daily diet. Other good sources of vitamin D include tuna, salmon, and other fatty fish, liver, egg yolks, cheese, and items fortified with vitamin D, like soy milk and orange juice.

Try our 70+ Best Egg Recipes, 20+ Healthy Salmon Recipes, 13 Healthy Things You Can Make with a Can of Tuna.


Although we don’t have conclusive scientific evidence that garlic is an antiviral food, studies have shown that garlic can mitigate the chances of getting a cold or flu, as well as reduce the severity of symptoms.

Garlic is also a highly-regarded immune-boosting ingredient in several alternative medicine practices. “Garlic has been studied for many years, even centuries. It has been reported to possess several biological properties including anti-carcinogenic, antioxidant, anti-diabetic, reno-protective, anti-atherosclerotic, antibacterial, anti-fungal, and anti-hypertensive,” says Mary Shackelton, MPH, ND, a naturopathic doctor in Boulder, Colorado. She recommends consuming garlic in its raw form, as “cooking destroys some of the potent immune boosting effects.” She suggests chopping up 3 to 4 garlic cloves and adding them to pasta dishes, salad dressings, or as a topping on baked potatoes.”


We can’t stress this enough—maintaining a healthy GI tract is an important part of improving the overall health of your immune system. Dietitian Caroline Eleanor Burkholder, MS, RD, LD, recommends a high-fiber diet as a good way to boost overall health and better prepare your body to fight off illnesses. “Because most immune cells are differentiated in the GI tract, maintaining a fiber-rich diet with fruits, vegetables, and whole grains can optimize immune function,” she notes.

To start consuming more fiber, get our list of 43 Fiber-Rich Foods for Healthy Diet, and try our 50 Healthy Overnight Oats Recipes.


Elderberries are a superfood rich in antioxidants, but some studies show they may also possess therapeutic properties against the flu virus. They’re low in calories but rich in fiber and vitamin C, which are both important in fighting illness. Burkholder notes the potential anti-viral benefits of elderberries, but with some caution, “Research has indicated that elderberries and a high fiber diet can protect against the flu virus, however these were not randomized controlled trials. More research is needed to verify the external validity of these findings.”

Try adding elderberries or a powdered elderberry supplement to one of our 53 Best Ever Breakfast Smoothie Recipes for a strong start to your day!

RELATED: The easy way to make healthier comfort foods.

90,000 Are there products that help against coronavirus – Rossiyskaya Gazeta

However, this is a myth. There is not a single product that can protect us from the virus, says Dmitry Nikityuk, Director of the Federal Research Center for Nutrition and Biotechnology, Corresponding Member of the Russian Academy of Sciences, Doctor of Medical Sciences. Of course, garlic, lemon and ginger contain useful biologically active compounds, but they are not a panacea – a remedy that can resist infection.

Garlic, ginger, turmeric, lemon are useful both for the body in general and for immunity in particular, says Professor of the FMBA of Russia, doctor of personalized medicine Margarita Koroleva.For example, turmeric is rich in iron, calcium, phosphorus, iodine, a number of vitamins and has immunomodulatory properties. And the curcumin contained in it is a natural antiseptic that can suppress the growth of pathogenic flora in our intestines. Ginger root contains B vitamins, vitamin C, an impressive amount of silicon, boron and iodine, a lot of copper, as well as sesquiterpene, a substance that can inhibit the growth of viruses. In addition, ginger contains amino acids.

Lemon is a good source of vitamin C and is good for supporting the immune system.Despite its sour taste, it alkalizes the body, and in an alkaline environment, the activity of a viral infection is significantly reduced, draws attention to the Queen. Garlic improves blood rheology and is a natural antibiotic (in the composition of allicin), kills a large number of a wide variety of bacteria, viruses and parasites already at the level of the intestinal tract.

Immunity is specific and non-specific, says nutritionist Irina Lizun. To cope with a particular virus, be it COVID-19 or the common flu, they need to get sick.Then the immune system makes antibodies. And when we drink vitamins, we are giving our immune system a general defense, not a particular virus. “This is all speculation and hype,” Lizun is sure.

Schweppes is credited with the therapeutic effect of coronavirus, because it contains quinine, which is considered one of the anti-malaria drugs

There is another popular version of the fight against coronavirus. Social networks offer to confront him with the help of Schweppes. When it is produced in small doses, quinine is used – one of the alkaloids of the bark of the cinchona tree, which was considered one of the means against malaria.And since they are now testing a drug against coronavirus based on antimalarial drugs, many decided that Schweppes would help with COVID-19. “But this is far-fetched,” the nutritionist is sure.


Stars choose proper nutrition

Irina Bezrukova, theater and film actress, TV presenter:

– I start the morning with hot water – I drink half a glass on an empty stomach. While I’m preparing breakfast, I drink another half liter of liquid. When the quarantine first began, I did not limit my food.This is probably how the body reacted to the stressful situation. Now I have returned to my usual diet – a separate feeding system. Thanks to her, I more than once came to the weight I needed. The bottom line is the separation of proteins and carbohydrates in one meal. If this is a meat or poultry dish, then carbohydrates are excluded – bread, potatoes and starchy vegetables, for example, zucchini. In addition to water – I try to drink at least two liters a day – I like teas, including herbal ones, I brew coffee and chicory.

Jasmine, Russian singer:

– There are a lot of jokes on the Internet about the fact that a refrigerator during quarantine is a dangerous thing, that pajamas are insidious and sometimes it’s better to try on trousers, that is, there is a risk of not buttoning them.But I hope to button up the pants successfully on April 30th. The diet has changed quite a bit. All week I adhere to the principles of good nutrition, and only one evening a week, during Friday dinner with my family, I allow myself absolutely everything. I don’t go on diets, I just try to count calories and observe the correct proportions of BJU (proteins, fats, carbohydrates. – “RG”). My diet is mainly vegetables and fish, recently I got carried away with salads with all kinds of seeds and sprouts.

Alexander Oleshko, actor, pop and film artist, TV presenter, Honored Artist of Russia:

– I don’t eat much, I don’t drink alcohol, I get up at the same time, do exercises, work on myself, read a lot.I have to be in good shape. Everything that I am doing now will allow me not to lose my shape after the end of the quarantine and not worry that I will gain excess weight. I approached this matter very consciously. In the first week of quarantine, he was cleaning the house. Now I know where and what lies. Now you can start cleaning up your thoughts, memories, plans for the future. It seems to me that now has come the period of turning on the brains. You need to be serious about yourself, your health, your loved ones. Under no circumstances should you try to remake anyone.Try not to accumulate resentment, calmly and politely talk to each other. After all, to accumulate grievances means to accumulate your future illnesses.

Sogdiana, Russian singer:

– Now there is more time for cooking. If earlier it was steamed meat, salads – more quick food, now we cook more thoroughly. These are national dishes, mainly from Uzbek cuisine. One of them is khanum. This is a roll of dough with the addition of potatoes, steamed.To keep myself in shape, I try to limit portions and also drink plenty of water. It helps to reduce appetite.

Prepared by Ekaterina Petrova

Food during COVID-19

There is not a single food product that can destroy the coronavirus or prevent it from entering the human body. Rose hips, onions, sea buckthorn, bacon, butter, pepper, oak tincture, green tea, fish or broccoli do not protect against COVID-19 infection, although they are very healthy to eat.Compliance with some of the recommendations in everyday life will help to some extent to resist infection.

1. Drinking regime. Moisturized mucous membranes are the first barrier to the virus. WHO does not give clear recommendations on the amount of water a person should drink. There are too many factors affecting this value. This is the physical and physiological state of a person, age, the presence of various diseases, environmental conditions (heat, heating season), the composition of the diet, habits, and more.It is believed that a person needs at least 25 ml / kg / day. However, this figure can go up to 60 ml / kg / day.

2. 80% of our immunity is in the intestines. And the use of foods rich in fiber helps to maintain the normal microflora of our intestines. In addition, vegetables, fruits, berries are rich in polyphenols, pectin, vitamins of various groups.

WHO recommends consuming at least 400 grams of different vegetables and fruits daily.

Quercetin proved to be active against viruses.It is found in green and yellow peppers, asparagus, cherries, capers.

It is recommended to include red and green algae in the diet, because they contain griffithin, which has been shown to be effective against herpes virus and HIV infection.

Garlic and onions contain alliin, which, when cut or crushed, converts to allicin, a substance known as a natural antibiotic. It has a high activity against bacteria. It is stored in the blood and gastric juice. How this substance interacts with viruses, unfortunately, is not well understood.But it has been used for many centuries for the prevention and treatment of ARVI.

Ginger, which, unlike garlic, also has a pleasant smell, due to the high content of ascorbic acid, vitamins of group B, A, zinc, calcium, iodine, natural antibiotics and antifungal elements, along with heme garlic, has a strengthening effect on the body and increases resistance to various diseases.

The active substance of ginger – gingerol – significantly alleviates inflammation and chronic pain.Ginger is also known to help the body cleanse itself of almost all types of toxins.

The active ingredient in turmeric, curcumin, is considered a powerful immune stimulant and natural antibiotic that prevents bacterial complications in viral infections.

The use of lemons for colds is associated with the content of ascorbic acid in a special form in this fruit. The fact is that ascorbic acid is a strong reducing agent. It is capable of reducing iron, which is in an oxidized state.Reduced iron can react to form free radicals. If you catch an infection, free radicals will help your body to cope with it, as they kill all life, including viruses and bacteria. It is important that lemons, like other citrus fruits, are not the only or richest source of ascorbic acid. You need to eat them whole with the peel. In addition to citrus fruits, it is recommended to use deep-frozen berries and vegetables that do not lose their properties.The leaders in vitamin C content are black currants, rose hips, cranberries and other berries, sauerkraut, bell peppers, green leafy vegetables and others. It will not be superfluous to recall that during the period of the spread of COVID-19 infection, all fruits, berries and vegetables that are eaten without heat treatment must be thoroughly washed.

3. Products containing pro- and prebiotics also contribute to the maintenance of normal intestinal microflora. Fermented milk products are an excellent source of calcium, vitamins and microelements, have a positive effect on the natural intestinal flora, due to the content of lactobacilli.

Chicory and Jerusalem artichoke, due to their inulin content, are necessary to maintain the health of the gastrointestinal tract.

4. For the health of cell membranes – Omega-3 . Marine fish such as halibut, salmon, herring, tuna, mackerel and sardines, as well as flaxseed oil, are high in omega-3 acids, which provide the building blocks for the production of anti-inflammatory hormones – eicosanoids, which have a beneficial effect on the immune system. For the normal functioning of the body, 1-7 grams of Omega-3 fatty acids are needed per day.Omega-3s have a beneficial effect on the human immune system. The diet should contain fatty fish 2-3 times a week. Vegetable oils contain Omega-6, -9 fatty acids, which are also essential for our body. It is recommended to consume 20-25 grams of vegetable oils per day.

5. Vitamin D – the most immunomodulating vitamin. 80% of our population is deficient in this vitamin, especially during the period when there is little sun outside the window.

Fish will be a complete source of vitamin, the most useful are: halibut, mackerel, cod, herring, tuna and liver of these fish.Other sources of vitamin D are eggs, offal, forest mushrooms, and dairy products.

You can also drink it in preparations or supplements to get at least 400 – 800 IU per day.

6. Our lungs are a very fat-dependent organ, and without a full-fledged intake of fats in the body with food, the work of the lungs is disrupted. A factor that damages the lungs no less than the notorious smoking is a fat-free diet. Lack of fat in the diet leads to the fact that any infection, including COVID-19 infection, penetrates the bronchi and lungs much more easily, weakened by a low-fat diet.

An adult needs 70-80 grams of fat per day, up to 30% of which must be provided with animal fats.

Why are fats so necessary for the lungs? The smallest structural components of the lungs, where gas exchange takes place, the alveoli, are coated from the inside with a special substance, a surfactant. It keeps the alveoli in the form of bubbles and does not allow them to “stick together” on exhalation. It also accelerates the entry of oxygen from the alveoli into the blood.

The surfactant consists of more than 90% fats (phospholipids).The daily requirement for phospholipids is approximately 5 g. In a chicken egg they contain 3.4%, in unrefined vegetable oils – 1-2%, in butter – 0.3-0.4%. Low fat in the diet – there will be little surfactant in the lungs! Oxygen will not be absorbed well, and even the freshest air will not save you from hypoxia.

7. Meat, poultry, fish, dairy products, eggs are a source of animal protein, which the body needs to create tissues and synthesize hormones, as well as immune proteins – antibodies that play an important role in protecting the body from bacteria, viruses and parasites.Proteins of plant origin are considered less valuable in terms of amino acid composition, but should be included in the diet. The richest in protein are legumes (beans, peas, lentils, chickpeas), nuts, seeds (quinoa, sesame, pumpkin seeds) and, of course, soybeans and their products. An adult needs to get 0.8-1.2 g / kg of body weight of proteins per day, more than half of them should be of animal origin.

However, all these “wonderful” products have a nonspecific beneficial effect on the human body, i.e.e. useful for any infections.

Do not forget that food can harm the immune system. High-calorie foods, smoked meats, canned food and marinades, refined foods with a predominance of saturated fats or trans fats, fast food, sugar and salt reduce the body’s natural defenses.

Simple carbohydrates (sugars) are the cause of systemic inflammation. The starch found in potatoes, corn, rutabagas and some other vegetables, grains and refined white cereals is the same sugar.It is sugar that creates glycated hemoglobin, which “scratches” our blood vessels, causing inflammation of the vascular wall. Sugar is very fond of pathogenic bacteria and intestinal fungi, inhibiting the growth of our friendly microflora and reducing our immunity. Thus, it is better to refuse sweets, pastries and pastries, sweet drinks.

Avoiding alcoholic beverages will also have a beneficial effect, since these foods slow down the absorption of nutrients.

It must be remembered that immunity is influenced not only by nutrition, but also by many other factors.These are heredity, chronic diseases, physiological conditions (for example, pregnancy, old age, puberty, etc.), the presence of bad habits, poor ecology, stress, insomnia and much more.

How to eat if a person is sick?

The body of a sick person works in a stressful mode and in order to support it, the treatment is carried out not only medically, but also nutritionally. At any stage, whether it is an acute illness or is already recovering, the food intake should not cause additional stress in the body.

Nutrition at each stage of the development of the pathological process has its own characteristics. When the body first gets sick, it needs nutrients to support the immune system to fight infection. You should make your diet more varied. Since our immunity is of a protein nature, it is necessary to make sure that meat, fish, dairy products, eggs, legumes, nuts, and whole grains are present in the diet every day. Fish should be included in the diet 2-3 times a week.It is not only a source of high-quality protein, trace elements, vitamins, but also essential omega-3 fatty acids, which have anti-inflammatory effects. Vegetable oils are also sources of unsaturated fatty acids. Vegetables, fruits, berries, seeds will provide the body with fiber, vitamins, minerals, trace elements and will create favorable conditions for the normal intestinal microflora to work – this is necessary for the formation of immunity.

With the further development of the disease, nutrition should be aimed at removing toxins, increasing the body’s resistance to infection.One of the main requirements in the acute period is the easy digestibility of food. This allows you not to overload the body, whose forces are focused on fighting the disease. This can be achieved by frequent fractional intake of food cooked in steam, in the oven and other gentle methods, which maximize the preservation of beneficial properties and increase the bioavailability of food.

Special attention should be paid to the drinking regime. If there are no contraindications or other prescriptions from the attending physician, it is necessary to take liquid in the amount of 30-40 mg / kg of body weight per day, taking into account all the liquid in the diet.It could be pure drinking

water, it is possible with the addition of juices, fruit drinks, teas with the addition of mint, sage, rose hips, linden, honey. Carbonated, too cold or too hot drinks should be avoided.

Important! During the period of acute intoxication, alcohol should not be consumed. Smoked meats, spices, spicy and fried foods, products containing coarse fiber are contraindicated. Eating foods that ferment the intestines can make the patient feel uncomfortable.

After the end of the acute period of the disease, the diet is still sparing, but the range of products is expanding.The task of nutrition on this ethane is to restore the body. It is important to pay attention to improving the work of the intestines, the balance of which can be disrupted due to the intake of antibacterial agents and other medications. The daily diet should include foods and dishes that stimulate the restoration of normal intestinal microflora. These are dairy products, vegetables, fruits, berries, cereals, seeds.

It is still necessary to protect the digestive system from stress, excluding smoked meats, canned food and pickles, spices, carbonated drinks, fried foods and fast food.

Further human nutrition should be aimed at restoring the intestinal microflora and stimulating the immune system. The diet should be gradually expanded. Meals are still frequent and small. Rehabilitation may take 2-3 months.

Food as a means of fighting infection

Throughout its life, the body constantly fights against pathogenic microorganisms and antigens – foreign substances that attack it. The combination of tissues and cells responsible for the body’s fight against antigens is called the immune system.

There are foods that are particularly useful in case of infection because they:

  • Improve the immune system. The healthy functioning of this complex system, which protects against infections and foreign substances, requires certain nutrients. Among them: proteins, antioxidant vitamins (vitamins A, C and E), trace elements such as iron, selenium, zinc and copper. These nutrients should be included in the diet for those suffering from any kind of infection.
  • Contains antibiotic substances.These foods help the immune system fight off infectious substances.
  • Helps cleanse the body. These foods improve the elimination of waste products from the kidneys, liver and skin.

High body temperature


Usually high body temperature is an indicator that the body is fighting an infection. While the foods listed below do not lower body temperature or fight infection directly, they play an important role in healing.At high temperatures, the diet should:

  • be easily digestible and nutritious;
  • contain a lot of liquid to replace water loss at high temperatures and to avoid dehydration;
  • be rich in strengthening vitamins such as provitamin A (beta-carotene) and vitamin C;
  • Be rich in alkalizing mineral salts that neutralize excess free radicals and acidic waste products from the body resulting from infection.

Fruits and vegetables meet these requirements very well and should form the basis of the diet, especially during the acute period.


Cleansing broth 9016

Fruit juices
Barley water

Weakened immune system


This is a weakening of the immune system, often referred to as decreased body resistance.

Immune system functions

These are mainly two functions vital to the survival of any organism:

  • Identification of all types of microorganisms and foreign substances that could potentially be dangerous.
  • Destruction of these microorganisms, substances or foreign cells.

What contributes to a weakening of the immune system

These factors can vary, many are unknown. The most common causes of decreased immunity are:

  • Malnutrition or poor nutrition.Lack of any essential nutrients, especially vitamins and minerals, can reduce the body’s immune response.
  • Stress, physical or mental.
  • Chemotherapy (cancer treatment).
  • Infectious diseases.
  • AIDS – deficiency of the immune system caused by the attack of viruses on the body’s defense mechanism.


The following foods are specifically designed to help this comprehensive defense system function properly.

Increase Reduce or exclude
Antioxidants Alcoholic beverages
Proteins White refined sugars Microforms

Vegetable oils Coffee
Royal jelly



Natural antibiotics found in some foods and plants ene, have a weaker effect than pharmaceutical antibiotics.However, their main advantage is that antibiotic-resistant microorganisms are not produced during their intake and the normal bacterial flora of the body is not disturbed.

In case of infection, it is important to remember which foods are recommended and which foods are contraindicated in case of a weakened immune system and high body temperature.

Increase Reduce or eliminate
Foods recommended for a weakened immune system Foods contraindicated in a weakened immune system
Garlic and onions
Cabbage and radishes
European cranberry

Colds and flu


Related colds and flu.A cold can be the onset or the first manifestation of the flu.


Symptoms of the common cold include increased mucus production and inflammation of the upper respiratory tract (nose and throat). Influenza produces more general symptoms, including headache and muscle pain.


In both cases, a similar diet should be followed to prevent infection and to facilitate treatment. Colds and flu are not cured by food, antibiotics, or medications.The body’s own defenses must fight against a viral infection. Therefore, a proper diet is essential to strengthen the immune system.


Increase Reduce or exclude
Foods recommended for weakened immune systems Salt
Fruits and vegetables
Vitamin C



Determination of the immune system for infections and cancer.

It is caused by the retrovirus HIV, which attacks and destroys the body’s lymphocytes (protective cells).

An artificial diet low in fruits, vegetables, grains and nuts tends to create deficiencies in antioxidant vitamins (A, C, and E) and contribute to the development of this disease.


Patients with AIDS tend to experience nutritional deficiencies, which in turn exacerbate a weakened immune system. Weight loss with AIDS is a bad sign.Various factors lead to nutritional deficiencies:

  • Frequent infections as a result of reduced body resistance.
  • Inability to assimilate fats that are excreted in the stool. In this case, the stool looks foamy and greasy (steatorrhea). This indigestion, which affects a quarter of AIDS patients, also interferes with the absorption of fat-soluble vitamins (A, D, and E).
  • Medicines for AIDS. They usually have digestive side effects such as nausea and vomiting, which exacerbate nutrient deficiencies.

Getting enough nutrients is vital as it can help improve the body’s resistance and also slows the progression of AIDS.


Vitamins B29

Increase Reduce or eliminate
Foods recommended for a weakened immune system Foods contraindicated in a weakened immune system
Nuts and legumes
Vitamin A



Mycosis, or an infection caused by microscopic yeast-like fungi of the genus Candida (Candida, albicans), usually found in that, intestines and on the skin.

When the immune system is compromised (reduced resistance) due to diabetes, intensive antibiotic treatment, cancer, or other causes, the candida fungus multiplies rapidly and causes an infection known as candidiasis or moniliasis.


This condition affects the vagina, anus, mouth, or areas of skin exposed to moisture or friction (such as groin, underarms, or under the breast).


A diet that helps to support the immune system and balance the intestinal bacterial flora, which is conducive to the healing of candidiasis.


Increase Reduce or eliminate
Foods recommended for weakened immune systems Alcoholic drinks
Yoghurt Chocolate
Folates Hard cheeses
Iron Bread



Infection or sore throat.In many cases, pharyngitis is associated with an infection of the amygdala, a lymph gland located in the throat. If pharyngitis appears as an underlying infection, it is called tonsillitis.

The course of pharyngitis is affected by products that provide a local emollient and disinfectant effect.


Oguist 9000 Definition

Inflammation of the bladder (usually due to infection).For anatomical reasons, this disease most often affects women.


These dietary guidelines may help heal cystitis and prevent recurrence. This diet is also helpful for any type of bladder infection.

Vitamin A
Propolis, honey

9016 9016 9016 9016 9016 9016 Pumpkin seeds

Increase Reduce or exclude
Water Spices
Blueberries and cranberries Chili 9016 9016 9016 Pumpkin seeds

9016 drinks
Onions Sugar

In conclusion, it must be said that diet does not replace treatment, but helps or hinders it, depending on your choice.Therefore, eat right, eat with pleasure and be healthy.

Based on the book “Healthy Food”

Experts told what foods help protect the body from coronavirus

Researchers at Boston University found that COVID-19 patients with “adequate” vitamin D levels were significantly less likely to die after hospitalization. Also, such patients have a lower incidence of serious illnesses. According to scientists, vitamin D plays a critical role in the immune system’s ability to fight infection and contain inflammation, which is killing many COVID-19 patients.

A new study shows that the risk of dying from COVID-19 is 52% lower in people who get enough vitamin D than those who are deficient in the “sunshine vitamin.”

Vitamin D plays an important role in the immune system and can fight inflammation, the Daily Mail explains. These features could make him a key player in the body’s fight against the coronavirus.

Indicators of vitamin D deficiency are also observed higher in the same groups that are most affected by the coronavirus (representatives of the colored population and the elderly), American researchers concluded.While this is by no means a causal relationship, it is believed that vitamin D may play a role in who gets COVI-19, who gets sick hardest from it, and who gets the most out of it.

Dr. Michael Holick of Boston University in his previous study found that people who have enough vitamin D are 54 percent less at risk of contracting coronavirus.

Following this work, Dr. Holick and his team found that people who do not get enough of the vitamin are much more likely to become seriously ill, develop sepsis, or even die after contracting the coronavirus.

Since vitamin D deficiency is common in people with other conditions that increase the risk of coronavirus, it is impossible to say for sure how many lives will be saved if everyone gets their daily dose of the sunshine vitamin. However, about 42 percent of the US population is known to be deficient in vitamin D.

“This study provides direct evidence that vitamin D sufficiency can reduce complications, including cytokine storms (release of too many proteins into the bloodstream too quickly) and ultimately death from COVID-19,” says Dr. Holick.

Dr. Holik and his colleagues took blood samples from 235 patients admitted to hospitals in Tehran with COVID-19. Overall, 67 percent of patients had vitamin D levels below 30 ng / ml. There is no clear marker of ideal vitamin D levels, but 30 ng / ml is considered sufficient.

In the United States, approximately 42 percent of people are deficient in vitamin D, but this figure varies considerably by demographic. For example, it is estimated that about 60 percent of seniors living in nursing homes are vitamin D deficient.The most likely explanation is that they are simply spending too much time indoors.

Vitamin D deficiency is on the rise in an increasingly closed world due to the pandemic. Among patients in the Boston University study, those who had adequate blood levels of vitamin D were less likely to have dangerously low blood oxygen levels and more most likely were conscious upon arrival at the hospital.

Patients with low vitamin D levels were 46% more likely to require intubation or develop acute respiratory distress syndrome (ARDS), a condition of pulmonary insufficiency that is fatal for many COVID-19 patients.

Vitamin D deficient patients also had higher levels of C-reactive protein, a likely early marker for severe COVID-19, and low white blood cell counts – a bad sign for their immune systems.

Overall, 74 percent of patients between the ages of 30 and 90 developed severe COVID-19.

But the level among people with sufficient vitamin D levels was lower: about 64 percent had a serious illness.

All patients under 40 years of age included in the study survived COVID-19.But 16.3 percent of those 40 and older – 38 people – ended up dying from the coronavirus. Among them, only 9.7 percent of people with adequate vitamin D levels, while 20 percent of people with low vitamin D levels have died. What’s more, people with particularly high vitamin D levels – 40 ng / ml – were at the lowest risk of death, with just 6.3 percent of this group dying.

Sunlight is the main source of vitamin D. When we are exposed to ultraviolet radiation in the sun, it reacts with cholesterol in our skin to produce vitamin D.But people with dark skin have more melanin, which makes it harder for the skin to absorb UV light and produce vitamin D. This has been linked, in particular, to the greater vulnerability of the colored population in the United States.

Experts remind that we can also absorb vitamin D by eating foods containing it. These include fish (e.g. salmon, trout, halibut, mackerel, sturgeon, swordfish and cod, herring, sardines, and tilapia), mushrooms, milk (including reduced fat milk, low fat chocolate milk, soy milk, almond milk and rice milk), yogurt, hard-boiled eggs, pork, orange juice.

See also: “Futurologists gave a prediction: when and how the coronavirus pandemic will end”

90,000 Scientists have named COVID-19 suppressive plant-based drinks :: Society :: RBK

Drinks from a number of plant products can destroy the coronavirus infection COVID-19 in the human body.This conclusion was reached by a group of German scientists from the Institute of Molecular Virology at the Medical Center of the University of Ulm. The research preprint was published in the electronic scientific library bioRxiv.

According to the study, the juice of chokeberry (Aronia melanocarpa) mountain ash is able to destroy 97% of the coronavirus in the body in five minutes. In addition, pomegranate juice (Punica granatum) has a strong antiviral and anti-inflammatory effect. The third liquid that helps fight coronavirus is green tea (Camellia sinensis), scientists say.

In order to get rid of 80% of the pathogens of COVID-19, scientists recommended that patients rinse the oropharynx with these solutions and rinse the nasopharynx. The study adds that plant polyphenols and acidic environments have a devastating effect on viral proteins.

During the study, scientists mixed drinks with viral particles and influenza A virus (IAV), adenovirus 5 (AdV5) and SARS-CoV-2. The observation was carried out under room temperature conditions. The experts also worked on swine flu with different juices and teas.

“Preventing the initial infection or reducing the viral load upon infection can relieve symptoms, prevent spread to the lower respiratory tract or transmit to another person,” says the study.

American scientists have determined the period of preservation of antibodies to coronavirus

Earlier, scientists from the French University of Provence (Université de Provence – Aix-Marseille I) determined the temperature required for the death of coronavirus.

During the experiment, the researchers heated the cells of the coronavirus to 60 degrees Celsius for an hour and found that after heat exposure, some of its strains could multiply. According to the study, the coronavirus completely died after heating to 92 degrees for 15 minutes.


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Source: JHU,
federal and regional
headquarters for the fight against the virus

Source: JHU, Federal and Regional Virus Control Headquarters

90,000 advice from nutritionist-hygienist Guli Shaikhova, News of Uzbekistan today

Uzbekistan, Tashkent – AN Podrobno.uz. Proper nutrition plays an important role in COVID-19 illness and recovery.

It is no secret that traditional cuisine in Uzbekistan is fatty, so experts recommend that patients with coronavirus refrain from their favorite samsa, pilaf and shurpa.

Meanwhile, it is important to understand that food itself, as well as foods with beneficial properties, does not prevent or cure COVID-19. However, a balanced diet strengthens the body’s immunity in case of illness and facilitates recovery from it.

Professor of the Department of Hygiene of Children, Adolescents and Nutrition of the Tashkent Medical Academy, hygienist-nutritionist Guli Shaikhova told the Podrobno.uz correspondent why doctors prescribe diet No. 2 for patients with coronavirus, and diet No. 15 during the recovery period, and are snakes and dog broths, which Uzbeks are actively looking for in social networks.

– Why is diet # 2 prescribed for COVID-19 patients? Before that we knew it as a diet prescribed for people with gastrointestinal problems?

– The prophylactic direction of the action of diet No. 2 is provided by complete proteins, polyunsaturated fatty acids and calcium contained in products.These substances inhibit the accumulation of chemical compounds in the body, helping the body to cleanse itself of toxins and the virus.

For patients after croupous pneumonia and people suffering from anemia, a special diet is also prescribed, in which it is necessary to focus on foods high in protein in the diet and not forget about vegetables. The main tasks of such nutrition are to increase the level of hemoglobin, strengthen immunity, replenish the deficiency of biologically active and nutrients and vitamins, as well as increase the body’s resistance to infections.

Proteins are actively involved in the production of antibodies and provide the strength and activity of the immune system, as well as in the transport of many compounds. Antibodies are proteins made by the immune system that help detect pathogens and fight infections.

It should be understood that if the correct diet is observed, we are talking more about proteins with an amino acid composition. These are eggs, cottage cheese, fish, lean meat, rice, nuts, soy.

The omega-3 polyunsaturated fatty acids affect many processes in the body. They are useful for the lungs, eyes, vascular elasticity, microcirculation, help to reduce blood clots and inflammation.

Food, subject to diet No. 2, is served in crushed form. The menu includes cereals, cottage cheese, kefir, vegetables, lean poultry, fish, yesterday’s bread and baked apples. Additionally, 2 mg of retinol, 150 mg of ascorbic acid are given.

This diet involves restricting coarse fiber, spicy foods and spices. Completely excluded: chocolate, coffee, carbonated drinks, smoked meats, canned food, salted fish, fatty meat and flour products.

The diet may contain low-fat fermented milk products and butter. Cheese can only be eaten grated, not salted. Eggs, which we all love so much for breakfast, can only be cooked in the form of an omelet or soft-boiled.Cereals are acceptable when ground.

It is very important to note that the amount of salt consumed per day should not exceed 5 grams.

During the period of diet number 2, you need to drink 1.5-2 liters of water daily. Stressful situations should not be allowed, at this moment the stomach begins to shrink or react inadequately, which can harm the treatment.

It is not recommended to eat cakes and pastries with a lot of cream.

The diet is high in calories – the patient consumes about 3000–3500 kcal per day. Calorie intake increases due to an increase in the consumption of protein and fortified foods, the amount of carbohydrates and fats also increases, but in a moderate range.

In general, the ratio of fats, proteins and carbohydrates in the daily rate should be as follows: carbohydrates 50%, fats 25%, proteins 25%.

You need to eat 5-6 times a day in small portions.If in the middle of the night a person wakes up and feels hungry, this state cannot be ignored. Better to eat a slice of toasted bread, cottage cheese, or a soft-boiled egg. This will drown out the feeling of hunger, and gastric juice will cease to be secreted, irritating the walls of the stomach.

– We all in Uzbekistan are accustomed to the fact that as soon as we get sick with something, we immediately cook lamb shurpa to warm up the body. Is it possible to eat such a soup with COVID-19?

– Shurpa should not be greasy.All soups for coronavirus patients are best prepared from lean meat – beef or veal. You can add small pasta or ground cereals.

It is best to take white meat – chicken, quail, turkey. When processing them, it is imperative to remove the skin, cartilage and veins.

It is important to include fish in the diet, but always with white fillets. Red varieties are prohibited.

Do not fry or bake poultry and fish meat with a crust.It is better to completely abandon offal during illness.

– People on social media are actively looking for dog and snake broths. What can you say about this?

– The system of therapeutic diets includes 15 tables, and soups with meat of these animals are never mentioned in their diets. I cannot say that their use helps with coronavirus. There is no scientific research on this aspect yet.The question about such soups remains open. Here it is impossible to categorically say “no”, but “yes” is not proven, there is no data on this topic. As a nutritionist, I never prescribe broths like this.

– Any special recommendations for fruits and vegetables?

– In case of coronavirus disease, we do not recommend eating fresh vegetables containing coarse fiber. They need to be baked, boiled, mashed or juiced.It is important to take care of your stomach.

Vegetables that cause fermentation or acidity, such as cabbage, peas, tomatoes and others, are consumed provided they are well tolerated. Tomatoes, for example, are best eaten without the peel. Greens can only be fresh and finely chopped.

Among fruits, those that contain vitamin C are especially recommended. Just a lemon wedge a day is enough to get an optimal dose of vitamin C.Orange helps to cope with depression, has a positive effect on digestion, promotes wound healing, and has anti-inflammatory and antimicrobial effects. The most vitamin C is found in bell peppers and sauerkraut. Also, a beneficial substance can be found in berries. At the same time, berries and other fruits should be consumed only ground, in the form of jelly, jelly or compote.

To maintain immunity, I recommend eating 400 grams of fruits and vegetables raw a day.Ideally, we are talking about the fact that during breakfast, lunch, dinner, a person should eat salads or simply chopped vegetables and fruits.

Here I would especially single out all those who love our traditional Uzbek cuisine. They must eat 400 grams of vegetables and fruits a day. It is very important to habituate yourself to fresh salads with every meal.

If you experience discomfort or pain when eating raw vegetables and fruits, grind them in a blender and use them in a puree.If this does not help, you will have to switch to steamed, boiled or baked vegetables. But they must be included in the diet.

– Now many began to drink complexes of all kinds of vitamins and minerals without a doctor’s prescription. How do you feel about dietary supplements?

– Dietary supplements can be used, but it is imperative to know their composition, to be sure that they are approved by state authorities, to check the expiration dates and side effects.

If there are no questions on all these points, one tablet or pill per day can be used. It is also important to understand that each dietary supplement has a course of use, that is, you drank it and take a break. You can’t drink them all the time.

– Since the beginning of the pandemic, everyone has been talking a lot about the magical properties of lemon, garlic, horseradish, ginger, turmeric. We have always used them to prevent ARVI and influenza. How much do they really “work” with the coronavirus?

– They all increase immunity.But, we must take into account the characteristics of each of the listed products.

For example, lemon is an allergic fruit, so it is recommended to use it very carefully. It is advisable to eat it when the stomach is full if you have gastritis.

Garlic, horseradish and celery are rich in phytoncides – active substances that kill bacteria or inhibit their growth, as well as plant fiber. You can eat 2-3 cloves of garlic per day with a salad meal.But it can also cause heartburn.

Ginger can be added to food throughout the day, but not more than 10 grams. At the same time, it is important to understand that you cannot constantly use this spice, a week or two is enough. Take a break and then come back again. It’s the same with turmeric, which is beneficial to add to food or tea.

Do not forget about the most common onions – the most valuable source of vitamins, vital and health-promoting.But at the same time, you need to know that the essential oils contained in onions are dangerous for people with diseases of the stomach, respiratory system, as well as for patients suffering from high blood pressure, severe liver and heart diseases.

– Can we say that their daily use will save a person from infection?

– No, this is a wrong judgment, it depends on the body, how much a person’s immunity is increased or weakened.And on this issue, you should always consult directly with your attending physician, there are a lot of acting factors.

– Coming back to vitamins, there is already a specific list that is recommended for coronavirus. In addition to C and D, A, E, zinc, magnesium are also recommended. What products can we get them in?

– The antioxidant properties of vitamin C help reduce inflammation. The drug also increases the activity of phagocytes, promotes the growth of lymphocytes.This vitamin is found in rose hips, bell peppers, currants, tomatoes, apples and all citrus fruits.

Colored vegetables – reds, oranges, yellows, purples and greens contain beta-carotene, a substance called the precursor of vitamin A. It, in turn, stimulates the production of cells that fight germs.

Vitamin E is a powerful antioxidant, that is, a substance that acts as a natural shield for humans.The body has, as it were, “built-in” antioxidants, but sometimes they are not enough, especially in the cold season. Therefore, vitamin E is an excellent helper in autumn and winter. It can be found in nuts, avocados, vegetable oils, egg yolks, and whole grain breads.

Vitamin D is essential because it is responsible for blood levels of minerals such as calcium and phosphorus. We get it from the sun and with natural products. Sources include fish oil, herring meat, salmon, sardines and tuna.Regularly 3 times a day, you need to eat egg yolk, milk in any form (cottage cheese, kefir) and liver.

Zinc works very well on the immune system. This trace mineral is found in seafood and nuts. In addition to it, there are other useful substances in grains. Nuts are high in valuable oils, Omega-3, 6, and 9 fatty acids. They are essential for healthy brain function. Accordingly, by strengthening the brain and nervous system, we strengthen health, immunity and vitality.True, nuts should be treated with caution and not eat more than a handful a day, grains are very high in calories.

Magnesium is found in bananas, figs, avocados, legumes, and herbs.

– After an illness, many complain of a breakdown. How to support the body during the recovery period?

– During the recovery period from covid, nutritionists prescribe diet No. 15. In addition to it, they also prescribe a complex of vitamins, ascorbic acid up to 600-900 mg per day and to strengthen the walls of blood vessels – vitamin P up to 150-300 mg per day.

Diet No. 15 contains practically no restrictions and is comparable to the usual four meals a day. However, after illness, it is important to still exclude fatty meats, refractory animal fats, hot peppers and mustard.

Doctors recommend eating borscht, cabbage soup, beetroot soup, pickle soup, dairy, vegetable and cereal soups with meat and fish broths, broth of mushrooms and vegetables. It is imperative to keep fermented milk drinks in the diet, you can already add sausages, wieners, boiled sausages.The bread should be wheat or rye.

In addition, legumes, flour and pasta dishes are allowed, as well as butter and vegetable oils, with limited margarines. A person needs to focus on vegetables and herbs, fruits. It is advisable to eat everything raw or after heat treatment.

With diet 15, coffee and cocoa are allowed.

In case of hypertension of I and II stages A, a hyponatric diet No. 15 is used.Its peculiarity is the restriction of sodium chloride to 5-7 g per day, that is, food is prepared without salt, and it is salted with salt during meals.

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90,000 Scientists told what foods and drinks are useless for colds and flu (Now you can do without garlic)

Antibiotics are completely useless for ARVI and flu. According to information for 2009, antiviral drugs also proved to be ineffective. However, a neglected cold can develop into a more serious illness.How to treat it? The answer is simple: proper nutrition. At the same time, it turned out to be useless to focus on fruits and vegetables rich in vitamin C. From this article, you will find out what other foods and tinctures that are popular for colds turned out to be ineffective, which are harmful and what really contributes to recovery.

Bright Side advises you not to starve when your body temperature rises. With a fever, the metabolic rate increases and the body requires more beneficial nutrients and fluids.It is also undesirable to go on a diet in the autumn-winter period: people who have a low-calorie diet are more likely to get the flu.

1. Garlic

The effectiveness of garlic in the treatment of colds has not been proven. It is likely that its use can serve as prevention of colds, but during illness it is no more beneficial than a placebo.

On the other hand, products containing quercetin (a natural antioxidant) possess powerful anti-inflammatory and antiviral properties.This substance is found in broccoli, kale, red onions and red apples, cranberries, blueberries and blueberries, as well as green tea . Quercetin not only helps the body fight ARVI, but also prevents the transition of a viral infection to a bacterial one.

2. Processed foods

Chemically processed food contains preservatives, dyes, trans fats, texturizers (substances that create the desired texture), flavorings, as well as excess sugar, salt and fat.These products include not only chips, sausages, but also sauces, canned food and industrial pasta. An excess of such food in the diet can lead to weight gain and various diseases.

If you find it difficult to exclude these foods from your menu completely, then do not eat them at least during illness. Because of them, your body not only receives less nutrients, but also has to spend energy to get rid of harmful ones. Instead of pasta and convenience stores, give preference to homemade cereals, and replace sausages and sausages with herring, sardines or salmon.The omega-3 acids in fatty fish reduce inflammation, and vitamin D prevents new infections.

3. Spices and herbs

Many spices and herbs – nutmeg, curry, black pepper and others – should not be used if the throat hurts, as they irritate it. You can replace them with ginger, which has anti-inflammatory properties and promotes sweating. 20-40 grams of ginger is poured with hot water, lemon or honey is added to taste and drunk as tea .

Chili pepper will help to get rid of the accumulation of mucus in the nose. Although it acts as an irritant, it copes well with both colds and allergic rhinitis. If you don’t have a sore throat, add a small amount of pepper to your food. The sinuses will clear and breathe easier.

4. Fried food

At the time of illness, it is better to give up fried food, since it is of little use, high in calories and is less digestible. Plus, it can have a negative effect on your immune system.

Healthy people also should not get carried away with potatoes or meat cooked in a pan: consuming fried food more than 3-4 times a week can lead to diabetes, obesity or hypertension. It is permissible from time to time to eat food cooked in olive or sunflower oil , but it should be changed frequently during heat treatment.

5. Red meat

Like fried foods, meat is a rather heavy food. In large quantities, it increases the risk of inflammation and weakens your immune system.You can replace it with boiled chicken.

By the way, warm chicken soup is very useful for colds . It has a mild anti-inflammatory effect on the upper respiratory tract and helps relieve symptoms of the disease.


Drinking oranges and their juice can be an excellent prevention of acute respiratory viral infections and influenza, but it will not help much if you are already infected. Studies have shown that people who are subject to increased physical activity do find it beneficial to consume more vegetables and fruits that are rich in vitamin C.Regularly eating oranges, athletes endured diseases more easily and recovered faster.

For the rest, the effectiveness of vitamin C (and citrus fruits in particular) is questionable. But we do not recommend completely abandoning oranges: they have been proven to be useful in the prevention of cancer, atherosclerosis and cardiovascular diseases.

It is not recommended to use citrus and other sour fruits for sore throat: they can irritate it. Substitute melons, kiwis, bananas, or peaches to soothe sore mucous membranes.Yellow kiwi is considered especially useful. It has a sweet taste and is rich in vitamins. Scientists believe that consumption of this fruit reduces the severity and duration of illness in older people.

7. Echinacea and ginseng

During illness, you may want to speed up your recovery with the help of various infusions and herbs. Echinacea is considered one of the most popular remedies for enhancing immunity. However, scientists have been convinced by experience that echinacea, ginseng and Chinese herbs are equally useless for colds.

The product, whose effectiveness was confirmed, turned out to be honey. Children who were given a little of this sweetness at night reduced their coughing.

In addition, the bactericidal properties of honey have been confirmed. It has been shown to be effective against many microbes, including Staphylococcus aureus and Escherichia coli.

8. Alcoholic beverages

During illness, it is better to do without alcoholic beverages. Alcohol (especially in large quantities) compromises the immune system, making it defenseless against infection.As a result, the healing process is delayed.

And keep in mind that regular drinkers are prone to infectious diseases, including tuberculosis and pneumonia.

9. Sweets

Almost everyone is convinced that during illness one should give up sweets. However, a study in mice has shown that things are not so simple. If the inflammation was caused by a bacterial infection, then the presence of glucose in the diet (in the form of sugar, rolls, or any other) led to the death of the mice.And light fasting and lack of sweets stimulated metabolism and promoted recovery.

If the inflammation was caused by the influenza virus, then the result was exactly the opposite: mice survived more often if they were fed foods containing sugar, and more often died without glucose necessary for their brain.

Of course, people are not mice, but there are many flu and cold viruses. One thing is certain: with bacterial infections, sweets in any form should be avoided.And with a cold or flu, you should listen to your body. Perhaps warm tea with a handful of dried apricots or honey will help to overcome the disease faster.

How to speed up the healing process

Everything is quite commonplace here: drink enough warm liquid (herbal and green tea is especially useful), ventilate the room more often and humidify the air. Avoid stress, active and passive smoking. Postpone everything and get a good night’s sleep.

Contrary to popular belief, there is no reason to give up milk and dairy products .They were previously thought to increase the secretion of phlegm and mucus. However, the study has shown that this belief is wrong. So if you are used to drinking a glass of kefir every day or treating your throat with warm milk and honey, then you should not give up one or the other.