Nutritionists called immune-strengthening products for the New Year's table

The New Year's menu should include foods rich in proteins, vitamins and antioxidants, they will help strengthen the immune system, nutritionists interviewed by RBC said. And it is better to replace the usual mayonnaise in salads with low-fat yogurt or sour cream, experts advise.

“First of all, proteins should be present in the diet,” explained Olga Grigoryan, a leading researcher at the Federal Research Center for Nutrition and Biotechnology. - Immunity is antibodies, and antibodies are protein molecules. That is, you need to consume eggs, poultry, lean MEAT, fish.

According to her, it is not worth loading the body with high-calorie foods at night, as overeating can weaken the immune system. “For some reason, aspic, Russian salad and herring under a fur coat are considered Russian symbols of the New Year. Nowhere in the world do this. Yes, you can make delicious salads, put them for beauty, but you need to remember that eating at night is not healthy. It is better to eat in the evening, spend the old year and have a hearty dinner on January 1st. And if you really need a table on New Year's Eve, let it be light, fruity, ”Grigoryan believes.

According to her, it is useful to include foods with antioxidants in the New Year's diet. They are especially abundant in citrus juice, pomegranates, as well as black, dark red and orange berries: sea buckthorn, currant, cranberry, chokeberry.

Nutritionist Elena Solomatina advised to eat foods rich in vitamin D. According to her, it is a natural antidepressant and is able to “wake up” the immune system.

“Most of all vitamin D is in cod liver. A very small portion of a traditional cod liver salad will cover the daily human need for vitamin D, ”said the specialist.

Foods containing zinc also contribute to strengthening the immune system: oysters, shrimp, mussels, as well as beef, beef liver and pumpkin seeds. Also, the body needs vitamin C in the cold season, most of it in citrus fruits, black currants, rose hips and sauerkraut.

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Vitamin A, in turn, helps to strengthen the mucosa, which is a barrier to viruses. There is a lot of this substance in carrots, and the vitamin is best absorbed from boiled carrots in combination with fats, so it’s good to add it to salads, Solomatina explained.

“Don't forget the water. It does not allow the mucous membranes to dry out, namely, moistened mucous membranes hold back the pressure of viruses. And now the air is dry, plus it can be stuffy in the room, a lot of people will talk, dance. In addition, ALCOHOL , fatty, salty foods dehydrate the body, so you need to drink a lot, you can use water, such as Borjomi, or fruit drinks, ”said the nutritionist.

Earlier, nutritionist Ekaterina Burlyaeva told what useful substances are contained in tangerines. According to her, these fruits contain many useful trace elements, including vitamin C and vitamins of group A, calcium, magnesium and phosphorus. Tangerines are contraindicated for people with exacerbation of diseases of the gastrointestinal tract, as well as with allergic reactions.