How to protect ourselves against viruses and diseases?

Diseases were, are and allways will be part of ours lifes. Some of them are common like
soar throat or cough or fever but other are worse ones like cancer, heart or lung disease.
They complicate our lifes but also make us stronger.
How we can protect ourselves?
1.FOOD
I think that food is base of everything. There are lot of vitamins and minerals in meals which
fight against viruses and diseases.

Vitamin C- is great anti-oxigen, it is important for creating collagen and it is great for
imunity. We can find it in: fruits (lemons, grapefruits, oranges, kiwis, apples), vegetables
(cabbages, peppers, cauliflowers, leaf mustards, potatoes, tomatoes)
Deficiency: fatigue, anemia, general failure, susceptibility to infection, gum bleeding, slower
convalescence, worse wound healing.

Vitamin A- is essential for proper growth and healthy vision, it participates in the
metabolism of bones and teeth. We can find it in: bowels, milk, fish fat, palm oil, fruits
(peaches, mangos, apricots), vegetables (carrots, peppers, pumpkins, rose hips)
Deficiency: growth retardation, visual disturbanes, night blindess, skin and mucosal
diseases, susceptibility to infection, anemia

Vitamin B- they participate in nerve conduction and cell metabolism, the whole complex of
17 vitamins is important for normal functioning of the organism. We can find it in: pork,
liver, some fish, legumes, cereals, whole grain products, oatmeal, nuts, yeast
Deficiency: growth disorders, dry lips, seberoic dermatitis, eye diseases, development of
iron deficiency and subsequent anemia

Biogenic elements:
Iron- is involved in energy production, helping to distribute oxygen in the bloodstream and
transfer oxygen to the muscles. We can find it in: poppy seed, nuts, yolk, dry pulses, liver
Deficiency: feels weak, breathes quickly, looks pale, loses appetite and is prone to
infections.

Calcium- is the basic building component of bone tissue. For the body, however, it is much
more important for the function of the heart, muscles, nerves and blood clotting properties.
We can find it in: milk, milk products, plant sources like poppy, hazelnuts, walnuts, soya
and some mineral water
Deficiency: problems with teeths and sleep, loss of memory, muscle cramps, brittle nails

2.SANITATION
is type of protect by hygiene like washing our hands, use a sanitizer, brush our teeth, take a
shower...The spread and emergence of transmissible infections can be effectively and
easily prevented by hand washing. This should be kept in mind especially during the
ongoing flu season. It is possible to prevent various diseases by washing hands.

3. MOVEMENT
Walk on fresh air is good for mental health but also for physical health. Lack of exercise
significantly increases the risk of heart diseases, osteoporosis, obesity, diabetes,
hypertension and mental disorders, various joint and muscle pains and many others.
Regular exercise is one of the most effective forms of prevention from these diseases.
Movement should be a daily part of our lives.