The therapist talked about dishes that help strengthen the immune system in the fall

Autumn is the time when the body needs additional support. Due to the reduction of daylight hours, temperature fluctuations and a decrease in vitamin D levels, many people feel tired and have decreased immunity. On November 2, internist Irina Chikalkina and brand chef Vyacheslav Kim told Izvestia about how to replenish the reserves of useful substances in the body during the autumn period.

In autumn, it is especially important to get substances from food that help strengthen the immune system. Fish and seafood are rich in omega-3 fatty acids, iodine, zinc and selenium. These elements reduce inflammation, improve metabolism and support the functioning of the heart and blood vessels.

According to Chikalkina, oily fish is one of the few natural sources of vitamin D. With the onset of cold weather, the synthesis of this vitamin in the skin decreases by almost 80%, so regular consumption of salmon, mackerel or tuna helps to compensate for seasonal deficiencies and reduce the risk of viral infections.

In addition, the trace elements contained in seafood support the functioning of the thyroid gland and metabolism.

"Iodine regulates hormonal balance, zinc accelerates cell repair, and selenium protects the body from stress and free radicals. Fish protein is easily digested and is suitable even for an evening meal," the therapist clarified.

She drew attention to the fact that it is optimal to eat fish and seafood two to three times a week. The diet should include salmon, tuna, mackerel, cod, shrimp, mussels and sea cabbage.

For light dinners, Chikalkina advises choosing rolls without fatty sauces and with a minimum amount of rice, as well as salads with seafood or baked fish with vegetables.

"If you choose rolls for dinner, let it be rolls with tuna, salmon, avocado or sea cabbage. Such combinations will be beneficial to the body. It is better to avoid fried rolls and creamy sauces: they reduce the benefits of fish," explains Kim.

On October 29, Vera Seryozhina, an expert at the LabQuest medical company, told Izvestia the reasons for vitamin D indigestion. The main reasons that this element "passes by" the body are most often related to impaired bile production, genetic features, and vitamin K. Bile production can be "trained" with regular meals with enough healthy fats, physical activity, and medications that stimulate outflow.

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