A healthy, balanced – “smart” diet high in fruits, vegetables, salads, whole grains, and low in simple sugars and fats, helps boost your immune system.

What can you do:

• Eat more citrus fruits and drink at least 2 juices a day for the vitamin C and bioflavonoids they contain.

• Increase your intake of foods high in zinc such as spinach, Garbanzo beans, pumpkin seeds, almonds and sardines.

• Increase your intake of foods high in selenium such as shellfish, whole grains and Brazil nuts.

• Increase your intake of foods high in vitamin D such as cod liver oil, sardines, egg yolks, fatty fish.

• Eat papaya (including some of its seeds) and fresh pineapple. These foods are good sources of proteolytic enzymes, which are vital for the proper digestion of food and the absorption of certain nutrients.

• Drink plenty of fluids such as water, “Green Drinks” vegetable juices from leafy greens such as cabbage, spinach, beets and carrots, and herbal teas. Hot drinks with honey help the sore throat.

• Chicken noodle soup contains mild antibiotics and decongestant properties (according to some recent research as well as the New England Journal of Medicine).

• Eat less dairy products.

• Reduce caffeine intake.

• Increase consumption of garlic and onion, as they are natural antibiotics and immune boosters. Add whole garlic cloves to your soups. Add raw olive oil and olives to your salads.

• Spicy foods will cleanse your sinuses, nose and lungs.

• Avoid alcohol.

• Wash your fruits and vegetables with plenty of running water.

Vegetable “cocktail” and spice decoctions for prevention

1) Mixed juice with beetroot 50 ml natural beetroot juice 50ml natural carrot juice 50ml natural cucumber juice 50ml natural orange juice 1kg natural lemon juice Mix all the juices together. Drink a glass daily as a precaution to boost the immune system. One of the most effective flu prescriptions!

2) Tea from India 10g fresh ginger root, finely chopped 1 cinnamon stick 4 cloves 4 grains of black pepper 1k. of sweet coriander seeds 500ml cold water 1 kg of sweet honey 3-4 slices of lemon Sprinkle with turmeric Add the spices and water to a saucepan and simmer for 20-25 minutes. Remove from the heat and add the honey, lemon slices, turmeric and mix. Strain the mixture and drink it hot. Consume 1-2 cups a day.

3) Natural “tonic” 50g ginger root, finely chopped 1 lemon cut into thin slices 1.3-1.5 liters of water 400gr honey Natural mineral water or carbonated water Add the ginger, lemon and water to a saucepan and cover. Simmer for 50 minutes. 2 minutes before removing from the heat add the honey and stir. Strain into a bottle, seal and store for 3-4 days. To drink, dissolve 1/3 of the solution with 2/3 water.