'Brake' 'flu with proper nutrition

The advent of the flu is longer event. The weather winter comes for good beyond the recommendation for vaccination to prevent aggregation indoors etc., it is necessary to shield the immune system with the appropriate and necessary nutrients.
The importance of proper nutrition and adequate intake of adequate dietary components helps in the formation of substances that contribute to proper defense and immunity of the organism. According to Harry Georgakaki, Clinical Dietician - Nutritionist, MSc, the most important are:
Vitamin C
It is an eminently defensive vitamin. This is because it is a component of many metabolic processes associated with the control and activation of our immune system. Major sources of vitamin C are fruits and vegetables, the main kiwi, broccoli, strawberries, orange, tangerine, currants, grapes, spinach and lemon.
Vitamin E
It is a powerful antioxidant that protects our body from the action of free radicals associated with the production of substances; such as interleukin-enhancing defense and protect the body. Located mainly in vegetable oils such as olive and other vegetable oils, plant margarines in nuts such as almonds, hazelnuts and walnuts.
Folate
It is a not very known ingredient, but which is involved in various metabolic processes of the body. It also relates to the proper functioning of our immune system and people who lack it, for example in people with thalassemia stigma, are very vulnerable to infection. Good sources of folate are orange and yellow fruit, spinach, broccoli, beer yeast, liver.
Zinc
It is an important ingredient for the good of our immune system. Deficiencies in zinc mainly found in athletes and children and can significantly reduce the defense capacity of the organism. Good sources of zinc are seafood and fish, liver, meat, poultry and egg.
Selenium
A very important, although not as well known, component is selenium. It is a key component of one of the most powerful defense mechanisms us, glutathione peroxidase. Selenium can be found in seafood, in nuts such as Brazilian nuts, wholemeal cereals.
Water
Water is a vital component as it is a key structural component of all body cells. It seems however that adequate intake improves significantly and defending the organization as it maintains the balance of fluids and electrolytes, regulates body temperature and helps the elimination of waste substances are metabolized in our body.
Phytochemicals Antioxidants
The antioxidants scavenge free radicals entering our body or produced in large amounts and weaken the immune system, making our cells much more vulnerable to infections and viruses. Ingredients such as polyphenols, proanthocyanidins etc. considered today necessary for optimal function and our defense. We will find them in fruits and vegetables, olive oil, red wine, in beverage and natural beverages such as tea, chamomile and nuts.
"In practice, therefore, summarizing all the above to protect themselves against various viral diseases and infections:

• Increase consumption of fruits and vegetables. At least 2-3 fruits and 1 large salad a day is necessary.
• Consume fatty fish (such as salmon, mackerel, cod) and seafood at least two times a week.
• Increase consumption of cereals and wholegrain products
• Increase the consumption of nuts like almonds, walnuts, Brazilian nuts
• Prefer vegetable oils for eating and cooking, such as olive oil
• Drink plenty of fluids in the form of water, fruit and vegetable juices, natural herbal
• Avoid deprivation diets.