Top Five Products in the Fight Against Vitamin Deficiency

The cold and flu season affects millions of people's quality of life.

Russian dietitian-gastroenterologist Nuriya Dianova discussed supporting the immune system through food without resorting to dietary supplements with Gazeta.ru.

According to her, the first product in the fight against vitamin deficiency is sauerkraut:

"This product is rich in probiotics and prebiotics that support a healthy microbiome, as well as vitamin C and fiber, which improve digestion and strengthen the immune system. You can also add frozen berries for extra vitamins during the fermentation process. Sauerkraut can be used to prepare various soups or salads. Red bell peppers, fresh herbs, or red onions can also be added to the diet. The main thing is to add a tablespoon of pure vegetable oil to the salad. Red palm oil is ideal for boosting immunity. It contains high amounts of carotenoids, vitamin E, and other antioxidants. Eat 150-200 grams of sauerkraut twice a week, depending on your gender and weight," the expert explained.

Secondly, cod liver/pollock liver. According to the doctor, fish liver is an excellent source of vitamins A, D, and E, as well as Omega-3 fatty acids, which are important for heart and brain health. This food is a concentration of fat-soluble vitamins in a single product. Pollock liver, although less known than cod liver, contains more protein and less fat. The doctor recommends consuming fish in portions of 30-50 grams for breakfast at least once a week with whole-grain protein bread, lecho, or other vegetables.

The third product is nuts and seeds. Nuriya Dianova states that nuts and seeds are a source of protein and fats, vitamins E and B, and minerals such as magnesium and zinc. The doctor recommends eating 20-25 grams of nuts per day.

Fourth, frozen berries and bananas. Berries are rich in antioxidants and vitamins. According to her, compote is often made from berries, and sugar is added to it. This reduces the benefits of this drink, even if it is homemade.

"When eating a banana, you can consume it with 30 grams of sour berries and 20-25 grams of nuts to reduce blood glucose spikes," the doctor noted.

The fifth best product in the fight against vitamin deficiency is fresh greens.

According to the doctor, parsley, dill, and green onions are rich in vitamins A, C, and K, and folic acid. They also contain a lot of fiber and antioxidants, which positively affect overall health and reduce the risk of chronic diseases. (oxu.az)