Breakfast is the most important meal of the day. Food consumption in the first part of the day ensures intake of essential nutrients, which energizes and contributes to defining organic system’s functionality. Several studies conducted by Cardiff University in Wales, UK, found that breakfast can be an effective way to prevent flu and colds. People who eat breakfast of the day are less likely respiratory tract infections. Whole grains are also a good source of fiber, which increase the body’s energy, induce fullness and helps digestion.

Breakfast ideas for strengthening the immune system

Fruit Salad

The most important nutrient for yield immunity is vitamin C, an antioxidant found in citrus fruits, but also other fruits that can be placed in a nutritious and healthy salad for breakfast. Oranges, grapefruit, papaya and cantaloupe are just a few basic ingredients for a fruit salad that turn breakfast into a preventive treatment against influenza and colds.

Eggs Mesh

Vitamin D Deficiency, synthesized by the body through exposure to direct sunlight, is more common in winter, when the days shorten. The immune system needs this vitamin to fight pathogens, so it is necessary to supplement the food intake. A study published in Men’s Health magazine says that supplementation doses of vitamin D may reduce the risk of respiratory illness season of colds or flu and can help speed up healing.

Eggs are excellent sources of vitamin D (yolk contains about 37 International Units of vitamin D, i.e. 6% of the recommended daily dose) and are usually eaten for breakfast.

Yogurt with Wheat Germ

The wheat germ is a food recommended in a balanced diet, with many beneficial properties for the body. This includes high intake of zinc, an essential mineral immunity, which can shorten the manifestation of symptoms of flu and colds by a day and a half. Only 28 grams of wheat germ provides about 3 milligrams of zinc, Yogurt is also useful immunity by probiotic bacteria contained dose of protein.

Toast with Salmon

An excellent breakfast in the cold season is toast with salmon, another important source of zinc, a mineral that the immune system needs to function optimally. In addition, this breakfast is rich in protein, which helps the body produce more white blood cells (antibodies) neutralize any threat to health exterior.

Omelet with Red Peppers

Red peppers are a less known source of vitamin C, usually associated with fruits. Approximately 100 grams of red pepper contain 190 milligrams of vitamin C, which is twice more than an orange!

All red peppers are rich in vitamin A, which helps to increase the number of mucous cells, the body’s first line of defense against germs. Add red pepper omelet nutrients from vitamin D and protein for breakfast really beneficial immunity.

Green Tea

A breakfast with hot green tea helps prevent nasal congestion and liquefy mucus, in the event of symptoms of flu and colds. In addition, this type of tea provides a significant amount of antioxidants, which fight viruses by increasing regulatory T cells in blood markers of immune system strong.

Kiwi Fruits

Kiwi fruits contain between 90 and 110 milligrams of vitamin C, more than an orange. Kiwi fruit is an important sources of potassium, a mineral that strengthens muscles and protects nerves. The same exotic fruits are also sources of vitamin E, which strengthens the immune system.

Flavonoids and carotenoids of kiwi fruit, help to maintain healthy respiratory system. At breakfast, kiwifruit can be eaten single or added to yogurt.

Beetroot and Orange Juice

A breakfast consisting of a glass of orange juice and steamed beets prepared menu is perfect for strengthening immunity. Antioxidants, magnesium and folic acid from beet assist the optimal functioning of muscle and nervous system.

Quinoa

Quinoa is one of the most complete sources of protein in the vegetable world, providing all essential amino acids that are found in meat, fish or chicken. So this cereal contributes to the regeneration of body tissue, a process important in maintaining immune efficiency.