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Winter Special: Get Fit Through Winter - Boost Your Immune System and Eat Right

Part 2<x><BR</x>

The dreary, cold, wet days get to us every year.

Everyone is out to get us: Viruses, bacteria, and bad moods to boot.

Some struggle with winter depression, many others suffer from various colds.

A flu shot (October to December) can save you from the worst. It is also recommended because of the few side effects.

Naturally, the immune system needs to be strengthened and something can also be done about the common winter depression.

During the cold and dark season, our immune system is severely challenged. The right diet strengthens the immune system.

For this, the body needs plenty of vitamins and minerals, as well as plenty of exercise in fresh air. Regular visits to the sauna also improve the immune system.

Homegrown winter vegetables such as kale, white cabbage, savoy cabbage, leeks, onions, broccoli, celery and carrots are true vitamin bombs.

Carbohydrates provide energy. That's why potatoes, vegetables and whole grains should be on our daily menu.

Drink milk and eat bananas. The protein building block tryptophan in them increases serotin levels. In addition, they provide nerve-strengthening magnesium.

The vitamins C, A + E and the minerals magnesium, selenium, iron and zinc are particularly important to support the natural defenses.

By sufficient vitamin C, the immune system is strengthened.

The daily requirement can be met through vitamin C-rich foods such as lemon, orange, kiwi, broccoli, or bell peppers.

Vitamin A strengthens the mucous membranes and thus increases the defense function. Is found in foods of animal origin such as liver and in plant foods such as carrots, spinach, or kale.

Vitamin E promotes the formation of antibodies. The need for vitamin E is usually adequately met by a mixed diet.

Selenium is a vital trace element. It increases antibody formation. The main sources are liver, muscle meat, whole grain products and legumes.

Zinc promotes the formation of memory cells and helps with antibody formation. Zinc deficiency is also often the reason for increased hair loss. You can find zinc in dairy products, fish, and shellfish.

Iron is important for transporting oxygen. Iron requirements can be met through meat and meat products. But it is also found in vegetables such as savoy cabbage, spinach, beans, and peas.

Continue reading in

PART 1: Winter - The Dark Season

PART 3: Winter depression - cause and remedy

PART 4: Winter Poems

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