Vitamin C increases the production of interferon (a substance that prevents cell to a wide range of viruses cause infection), so that immunity can be enhanced. In addition, this vitamin is needed to form collagen, an essential component of cell membranes, so that vitamin C helps maintain the natural barriers against infection.
Food Sources: Guava, kiwi, mango, pineapple, persimmon, citrus, melon, strawberries, berries, peppers, tomatoes, vegetables of the cabbage family, fruits and vegetables in general.

Vitamin E studies have shown to increase the immune response (administered 200 mg/day of vitamin A to people who did not follow a healthy diet and low defenses, and significantly improved immune response).
Food sources: wheat germ oil, soybean oil, wheat germ and whole grains (bread, rice and wholemeal pasta, etc.) Olive oil (mainly extra virgin cold-pressed) green leafy vegetables and nuts.

Vitamin A is an essential role in infection and in maintaining the integrity of the mucosal surfaces (natural barriers against infection).
Food sources of vitamin A: liver, butter, cream, whole egg and dairy.
Food sources of beta-carotene when the body requires it, are transformed into vitamin A. Found in green vegetables or red-orange-yellow and some fruits (apricots, cherries, melon and peach …).

Other vitamins: alterations have been described immune deficiency associated with B vitamins Lack of folic acid or vitamin B9 suppresses the response of some cells, which in turn is accompanied by a decrease of antibodies (substances that fight germs and toxic). It is also known that deficiencies of thiamin or B1, riboflavin or B2, B5 or pantothenic acid, biotin, or B8 and B12 cianobalamina or may decrease the production of antibodies.

Food sources: The vitamin B complex appears in most plant foods (vegetables, fruit, nuts, grains, legumes) and those of animal origin (meat and offal, fish and seafood, eggs and dairy products ). Folic acid is found mostly in leafy green vegetables, green vegetables, fruits, fortified breakfast cereals and liver, and vitamin B12 is plentiful in the liver and seafood, but is also present in foods such as meat, fish, eggs and dairy products.

Flavonoids are not considered nutrients are substances from plants (dyes) with antioxidant. They are present in many vegetables, some of which enhance the action of vitamin C.
Food sources: Vegetables from the cabbage family, green leafy vegetables, fruits, red, purple and citrus.

Iron: Iron deficiency is relatively common and affects mainly young people and pregnant women, decreases proliferation (multiplication and growth) and cellular immune response.
Food sources: liver, meat (especially the horse), fish, eggs and to a lesser extent, milk.

Zinc: zinc deficiency is relatively common in children, pregnant women, nursing mothers, the elderly and made vegetarian or low-calorie diets. Regular use of snuff can also be considered a risk factor for deficit. Its deficiency affects the immune system and primarily affects lymphoid organs (producing cells) and immune response.

Food sources: Shellfish, liver, pumpkin seeds, cheeses, vegetables and nuts, whole grains, meats, fish, eggs and dairy.

Selenium: Selenium deficiency affects immunity, while diminished, among others, the bactericidal activity, the response of antibodies to certain toxic and lymphocyte development.
Food sources: Meat, fish, seafood, cereals, eggs, fruits and vegetables.

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There are signs, as pupae in the lips, tiredness more than usual, slow to heal wounds, muscle pain without exercise or fragile hair, which reveal that our body’s defenses are low. While ideally avoid, as far as possible, habits and situations that weaken our bodies, proper nutrition can also help to overcome hard times, it reinforces the immune system, which protects us from bacteria, viruses and other pathogens.

A balanced diet strengthens the immune system

Apparently energy intake has an evident influence on immune activity, both excess and defect calories. Excessive energy intake can affect the immune system’s ability to fight infections, so that obesity is linked to an increased incidence of infectious diseases. In addition, obese people are more likely to develop cardiovascular disease, which in turn are linked to alterations in immune function. But the undernourished have an increased risk of infections, like those who are slimming diets of less than 1,200 calories a day or other the greatest number of calories but unbalanced, because these diets can decrease immune function.

Reducing fat in the diet not only is key for weight management, but also for the optimal functioning of the immune system. It seems that high-fat diets reduce the immune response, increasing the risk of infections. Therefore, if you reduce the fat in the diet can increase immune activity. However, there is only a question of quantity, origin or quality of the fat we put into our daily diet is also important. Appropriate to include in our diet oily fish, nuts, olive oil and sunflower or soybean or linseed oil to ensure a balanced intake of different fats essential for health.

Regularly consume fermented dairy products like yogurt or kefir–also contributes to enhance the immune defenses. In fact, studies show that those who regularly eat fermented milks also exhibit greater resistance to microorganisms that cause food poisoning, a better state of the immune system.

Finally, the maintenance conditions of the immune system requires a steady intake of all vitamins and minerals. To do this, be sure to follow a balanced diet that includes variety of foods in adequate amounts.

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How to Lose Weight naturally quickly:
1. Drinking Water With White
For those confused about how to lose weight, rather than looking for ways that are difficult and confusing, why not try an easy way to lose weight by drinking at least 2 liters of water / day. Because water helps the body’s metabolic processes to convert food into energy needed. Here, water also serves as fuel to push the body’s metabolic reactions. So if you do not drink water, then you cannot burn calories.
2. Sports
Sports is already common knowledge as the most reliable way to lose weight. And maybe this way need not be discussed again because so many have written about it.
3. Food
From some research on foods that can help you lose weight, the experts have to say that there are some foods that are proven to be useful for foods to lose weight. The food is fruit wine, Sardine Fish, Fruit Pumpkin, eating meat from cattle grass eaters, and the last is Green Tea.
4. Do not Consume Alcohol
One way to reduce consumption of unwanted calories is to reduce alcohol drinking. Some desire to drink alcohol because of the perception generated by the alcohol in the form of taste and relaxation effect. However, not many know is drinking alcohol can also be caused by thirst and hunger. Maintaining order not thirsty and not go to bars or restaurants when feeling hungry can suppress the amount of your alcohol consumption.
5. Familiarize Breakfast
Breakfast is often not trusted as a way to lose weight, but the breakfast was too useful to lose weight. If you have breakfast in the morning, you can reduce your consumption of lunch. Simply bananas, yogurt, cereal, bread etc. for snacks that contain plenty of fiber and protein will give you a sense of full until it was time for lunch.

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Infants and children
The first set of teeth is already almost completely formed at birth. At first these teeth are “hiding” under the gums. These teeth are important because after they leave, they let your baby chew food, make a nice smile and talk well.

You can care for your baby’s teeth by following these suggestions:

• Clean the teeth every day. When you leave the baby teeth, clean them by rubbing gently with a clean washcloth and wet. When baby teeth are bigger, use a toothbrush for children.
• Children under two years old should not use toothpaste Instead, use water to brush your child’s teeth.
• Do not let your child fall asleep with a bottle in his mouth. This can leave milk or juice on teeth and cause tooth decay that goes by the name “baby bottle tooth decay.
• Encourage older children to eat snacks (snacks) that have low sugar, such as fruits, cheese and vegetables. Avoid giving your child sweet sticky, gummy.
• Teach your children how to brush their teeth and the importance of keeping their teeth clean.
• Take your children to the dentist regularly. The American Dental Association (American Dental Association) recommends that children see the dentist after one year of age.

Teens
Taking good care of your mouth and teeth will help you have pleasant breath, a nice smile and fewer cavities. Here are some simple things you can do:

• Brush your teeth twice a day with a fluoride toothpaste
• Floss your teeth at least once a day
• Do not smoke or chew, snuff which can stain your teeth, give you bad breath and cause cancer.
• Use the right protective headgear while playing contact sports.
• Visit your dentist every year for regular checkups and cleanings

Adults
Continuing good care of your mouth and teeth in adulthood may help prevent loss of teeth, sore gums or other problems. Here are some useful things you can do.

• Brush your teeth twice a day with a fluoride toothpaste
• Floss your teeth at least once a day
• Do not smoke or chew, snuff
• Ask your doctor if your medicines have side effects that could damage your teeth, for example, some medications can cause you to have a dry mouth
• Look inside your mouth regularly for sores that do not heal, irritated gums or other changes.
• Visit your dentist regularly

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