Foods that shield the immune system

Foods that shield the immune system. Whether your goal is to avoid gastroenteritis that has decimated the office or prevent a possible cold, you need a strong immune system.

Whether you want to avoid the gastroenteritis that has decimated the office or prevent a possible cold, you need a strong immune system. Sure vaccination, frequent hand washing and staying away from a sneezing partner can help, but these are not the only ways to shield your body.

Eating plenty of nutritious foods that boost the immune system can greatly help protect your body.

How the immune system works

Think of your immune system as the guardians of your body. The immune system provides you with protection against any “foreign organism” (eg bacteria, viruses, parasites, or fungi) that can enter your body and cause damage.

The immune system is a vast network of organs, proteins, and cells, such as the skin, bone marrow, blood, and mucosal tissue, that unite their forces to distinguish healthy cells from not-so-healthy ones.

When a germ enters your body, your immune system signals that something is wrong. Thus, it responds by sending white blood cells (or immune system cells) – the first line of defense of your body – to attack and destroy anything that is interpreted as dangerous.

People with degraded immune systems – say, those with autoimmune diseases, such as wolf, or serious infections, such as HIV, people undergoing chemotherapy or even pregnant women – are at a much greater risk of developing germs. , compared to other people.

How diet affects the immune system

A key role in the body’s defense is – among other things – white blood cells and certain nutrients necessary for the functions associated with them. For example, antioxidants, such as vitamins A, C, E and selenium, block free radicals that enter or are produced by the body, making cells more susceptible to infections and viruses. Polyunsaturated fatty acids help the immune system function properly, while folic acid deficiency has been linked to impaired leukocyte growth.

What ingredients strengthen the body

The main components for boosting the immune system are:

Vitamin A.

Found in dairy products, butter, egg, liver, carrots, and sweet potatoes

Vitamins B12, B6, folic acid

Found in milk, meat, liver, nuts, cereals, and fruits in yellow

Vitamin C

Citrus fruits,  kiwi fruit, strawberries, peppers, spinach, broccoli, and tomatoes are good sources

Vitamin E

Olive oil, seafood, oats, almonds, and hazelnuts are rich in vitamin E

Magnesium

Located in whole grains, sesame, nuts, legumes, dairy, and tuna

Selenium

It is found in meat, seafood, nuts, and whole grains

Iron

Good sources are liver, meat, eggs, seafood, whole grains, and nuts.

Zinc

It is found in seafood, fish, eggs, and meat

Omega 3 fatty acids

They are mainly found in vegetable oils, fatty fish and nuts

What other foods boost the immune system

*  Onion  contains an anti-inflammatory and antimicrobial substance, quercetin, while  garlic  (when consumed in large quantities) has antimicrobial properties and appears to stimulate leucocyte production thanks to its alisine content

* Rich in probiotics, dairy products, such as  yogurt  and  kefir, help maintain the balance of the intestinal microbial flora, thereby enhancing one of the body’s main lines of defense

* Proteins of animal origin (eg those containing  red meat,  chicken  and  fish ) are the raw material for the body to produce antibodies

20 foods that boost the immune system

  1. Yogurt
  2. Oats
  3. Garlic
  4. Onion
  5. Kale
  6. Chicken soup
  7. Tea
  8. Calf
  9. Sweet potato
  10. Peppers
  11. Eggs
  12. Mushrooms
  13. Kefir
  14. Fatty fish
  15. Broccoli
  16. Kiwi
  17. Orange
  18. Red pepper
  19. Zinc-fortified cereals
  20. Pumpkin

Foods that shield the immune system

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