It is at this time of year that temperatures drop and respiratory infections become more frequent, so more than ever we have to prevent their development with the help of a good diet. Below we tell you what should not be missing in your dishes to prevent colds and flu this season.

Zinc

This little known element to take care of the diet because it is needed in few proportions, has been linked in 2011 to a lower incidence of colds and in addition, consumed during the first 24 hours of having started the infection could reduce its symptoms and shorten the permanence of the same.

The zinc is very important to maintain well – functioning system body defenses therefore element deficit is associated with increased risk of infections and if we want to prevent both flu and colds should not miss this nutrient in our diet.

Some foods rich in zinc that we can add to our dishes are meats, seafood, whole grains, legumes, nuts and seeds .

Vitamin D

This vitamin that we usually associate with calcium and good bone health, has other important functions in the body and one of them is on the immune system of our body.

It may not be by chance that respiratory infections increase in the winter months, when sun exposure is reduced and our body produces less vitamin D, as this nutrient contributes to the production of antimicrobial peptides that help prevent colds and flu, according to Conclude American scientists.

Also, studies have linked vitamin D deficiency with a higher incidence of respiratory infections in children, so this nutrient can not be lacking in our dishes to keep away from the body flu and colds.

We can add it to the diet with fatty fish, beef liver, egg, borage or fortified foods .

Vitamin C

This is the vitamin that par excellence associates with a lower risk of suffering from colds, but the reality is that its action is not specifically against this disease but rather, against all types of infections.

The vitamin C can increase the body ‘s defenses and neutralize negative effects of stress on our body because it has antioxidant function, therefore, is an important component of our diet if we want to prevent flu, colds and other illnesses .

However, a study published in Experimental Biology and Medicine notes that the proper use of ascorbic acid could help control the flu epidemic.

Then we can incorporate this vitamin into the diet to take care of the defenses and away from these infections and others through a variety of fresh fruits and vegetables, especially citrus, red peppers, cabbage and green leaves.

Antioxidants

The different types of antioxidants that we can find in foods can strengthen the immune system by neutralizing the oxidative stress in our body, however, one of the most potent are polyphenols that have been shown to have antimicrobial and antiviral properties in a study published in Current Opinion in Biotechnology.

Among polyphenols, anthocyanins can be very helpful in reducing the incidence and reducing symptoms of colds and flu. These are found in red fruits and other vegetables or fruits purple or deep red.

Also, the polyphenols present in green tea for example, have been associated with increased immunity and antiviral effects, would even help in preventing bird flu, according to conclude South Korean researchers.

So in addition to all the above said nutrients, should not be missing in our diet antioxidants even prevent colds and flu this season. For this, I recommend you ingest variety of fresh fruits and vegetables, as well as infusions such as black or green tea.

Of course, these respiratory infections can be diminished with a good system of defenses, therefore, not only the diet is helpful, but other habits such as regular and moderate exercise, adequate rest every night and absence of Toxic habits are key to effectively moving away from colds and flu .