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Immune system, health smoothies

March 25, 2020
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Immune system, health smoothies

An immune system that works well is important to deal with attacks from viruses, bacteria and fungi. Diet plays an essential role, here are some ideas of juices and smoothies to fill up on vitamins, mineral salts and antioxidants

Against coronavirus what we can do is to stay at home as much as possible avoiding causes of infection, to maintain a safety distance between people of at least one meter, but two meter or 6 feet is better, to wash your hands often with soap and water and/or to use a disinfectant solution containing at least 60% alcohol. These are the rules to follow, there is no miraculous food that, if taken in large quantities, protects from coronavirus. However, this does not mean that it is not important to have a healthy body. On the contrary, a healthy body has an immune system that, if it has to face external aggressions, can work in the best conditions. For this reason, a help comes from the diet, which should guarantee a daily intake of fruit and vegetables. A nice and practical way, even for children, to take mineral salts, vitamins and antioxidants is definitely given by juices and smoothies. Let's see some ideas.

Delicious banana and cinnamon smoothie

For this smoothie, really delicious, you need, a glass of milk, it can be cow’s or plant based milk according to your tastes, if you can find it excellent is almond milk, 2 tablespoons of yogurt enriched with probiotics, 1 banana, half teaspoon of cinnamon, 3 walnuts. Blend everything in a blender and drink! This juice helps the immune system, in fact, yogurt probiotics improve digestion, fight inflammation and increase defenses (Yan et al, Curr Opin Gastroenterol, 2014). Cinnamon acts with an antioxidant, immunomodulating, antimicrobial and anti-inflammatory function (Gruenwald et al, Crit Rev Food Sci Nutr, 2010). The importance of keeping inflammations at bay is immediately explained. Acute inflammation is a way in which the body defends itself from aggressions, and this process is normal. The problem is when the inflammation does not disappear but continues, becoming chronic. In the long run, chronic inflammation reduces the body's defenses, that's why it's important to keep it at bay! Walnuts are instead a valuable source of fatty acids, useful against inflammation (Salas Salvado et al, Asia Pac J Clin Nutr, 2008).

Then, banana brings a very important substance, especially at this time, tryptophan, that is the precursor of serotonin, which is a fundamental neurotransmitter that regulates mood and sleep and fights anxiety and depression (Hulsken et al, Nutr Res Rev, 2013).

Kiwi and elderberry juice

You need 1 peeled kiwi, 1 well washed organic apple, 1 cm of peeled ginger root, 2 dates without stones, elderberry juice. Blend the ingredients and drink. Kiwi is a valuable source of vitamin C, carotenoids, polyphenols and fibers and these substances have proven beneficial effects for the immune system by reducing the incidence and severity of symptoms of respiratory tract infections (Skinner et al, Adv Food Nutr Res, 2013). Ginger is anti-inflammatory and antioxidant while apple, especially if it has peel, and elderberry juice are a source of quercetin, an antioxidant with an antiviral action (Wu et al, Viruses, 2016).

Centrifugal juice

Centrifuge 2 well washed organic apples, the peel must in fact be maintained, 2 well cleaned carrots, 1 cup of rinsed spinach, lemon juice, 2 slices of pineapple. Spinach and apples are a valuable source of quercetin, an anti-viral substance (Kuti et al, J Agric Food Chem, 2004). Lemon juice provides antioxidants and the important vitamin C, while pineapple, especially the part close to the stem, contains bromelain, a substance with anti-inflammatory and antimicrobial action and able to modulate the response of the immune system (Rathnavelu et al, Biomed Rep, 2016).

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