Easy Tips for Planning a Healthy Diet to Prevent the Flu

How to protect yourself and your loved ones from the flu by following these steps routinely:
easy tips for planning a healthy diet to prevent the flu

Vitamins and minerals

Take care of the food to ensure the right amount of vitamins and minerals. It is recommended to eat at least five servings of fruits and vegetables a day, especially citrus fruits, berries, kiwi, peppers, tomatoes, broccoli, cauliflower and cabbage. Fruits and vegetables are the foundation of a healthy diet.

The antioxidants and other nutrients in these foods may help protect against developing many diseases.

Garlic and onion

Use garlic and onion in food preparation. Why? Because they, in addition to being rich in vitamins and minerals, have antiseptic properties, and help to eliminate the phlegm.

Lemon instead of vinegar

Dress food with lemon instead of or in addition to vinegar: the lemon helps makes easier facilitates the absorption of iron in other foods, which in turn strengthens the natural defense against colds, sore throat and cough.

Yes to the broth

Meat stock, chicken stock, vegetable stock, thin broth, consommé, if hot enough, create vasodilation benefit for upper respiratory tract irritation. This has a fluidizing effect on mucus and phlegm.

The importance of spices

Remember that spices play vasodilator action that promotes sweating and subsequent stabilization of body temperature, especially curry, paprika and chili are natural sources of an important anti-inflammatory active ingredient. the acetylsalicylic acid.

Integrate the liquid

Do not forget the importance of integrating the liquid. So drink water and healthy beverages, such as rosehip tea, which contains vitamins, zinc, flavonoids and tannins, or warm herbal tea sweetened with honey.

Ventilate the room

Open the windows several times a day (for at least 15 minutes) to ensure proper air circulation: the stagnation encourages bacterial growth. The humidity should be around 50-60 per cent because a too dry microclimate facilitates the entry of germs and bacteria into the respiratory system.

The hygiene of the body

Maintain good personal hygiene, wash hands frequently and carefully choose clothing, dress in layers and avoid too warm clothes: these cause profuse excessive sweating. it is suggested the wool on the skin because it provides excellent thermal insulation.

Temperature

Pay attention to changes in temperature: the difference between the indoor and outdoor temperature should never exceed 10 - 15 degrees.(50 - 59 Fahrenheit).

Crowded places

Avoid crowded places: the chances of infection increase in crowded places. The flu virus is very contagious and easily spreads from infected people to others around them. For this reason keep yourself and your family away from people who are sick, as much as you can.

Source: doctors's suggestions.

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