During all seasons your organism must be safe, healthy and full of vitamins and minerals. But summer is the best season to boost your immune system for all year. Why? During summer fresh fruits, vegetables, juices (cold yummy and healthy) can make your day fresh and energized. Benefit of the summer is also because your appetite is low because of hot days, so that's why it can help you to lose weight. Yey! :D Second benefit of summer that energized sunny days will give your encourage to start workout outside, riding bicycle, running, long distance walking.
So, let's see what we prepared for you for boosting your immune system.
1. Eat more fruits and vegetables full of vitamin C:
Vitamin C is an essential vitamin, so that means we can't produce it in our body, but we are lucky because we have products full of this antioxidant. It's water - soluble, so if you want to keep vitamins, don't expose food to high temperature. It is very important for preserving tissues such as gums and muscles. Cuts and incision helps to be healed quickly. It help the immune system to avoid diseases and infections. Vitamin C is strong antioxidant that it can boost your blood antioxidants level and help you to avoid chance of heart disease.
PRODUCT THAT HAVE VITAMIN C:
- Oranges, strawberries,papayas, lychees, lemon, kiwi, guava, Acerola cherries
- Broccoli, chili peppers, sweet yellow peppers, spinach, kale.
2. Eat products full of vitamin D:
Vitamin D is actually not a vitamin. It's a hormone or precursor of hormone. it is required to absorb calcium from the gut into the bloodstream. It's amazing for your bones and teeth. Also human body produce vitamin D in sun exposure. But be careful to stay a little bit outside before applying a sunscreen. It can protect your organism from diseases and conditions. For example: diabetes type 1. :(
It's fat - soluble, so if you want to keep vitamin, try to not overcook because it can kill 50% of the vitamin.
PRODUCTS THAT HAVE VITAMIN D:
- Milk
- Fish ( sardines, salmon, perch)
- Egg yolk
- White beans
- Cereals for breakfast with fresh fruits or oatmeal.
- Beef liver
3. Balance your sleep:
Sleeping is one of the most important thing for your complete organism. After long busy day, your body and mind is completely exhausted psychically and mentally. Because of this you must reset yourself with relaxing time before sleep. For example, hot tub with amazing chill out music, yoga or some meditating (up to you). After these tips, you will sleep like a baby. :)
Of course, try to take a nap in the afternoon if you have time (try to find some time). It will help you relax and bring back the energy for rest of the day.
4. Stay hydrated:
During summer sunny days, your sweating gives benefits to your organism and body. because of toxins are going out from your body through the pores. But also this can make you dehydrated. Try as much as you can to drink water, juices and eat fruits and vegetables. That's how you're make yourself cool, fresh and hydrated.
5. Eat more fresh salad:
During summer low fat, less strong lunch, try to make veggies salad that can help your lunch being juicy, fresh and full of vitamins. With this salad, you'll feel full, and you will eat less. For example: If you have chicken breasts and potato or other vegetable, make salad with tomato, cucumber, feta cheese, leek (mixed with olive oil and sea salt). Mmmm yummy!
Also if you are fan of starting a day with some fresh fruity salad as a breakfast, mixed with oatmeal... It will give you enough energy and vitamins. For example: Cut the apple (green sour - my favorite) mixed with banana and add 1 tsp of cinnamon. You can mix in oatmeal or just without. Bon appetite. :D