The immune system is made up of cells, proteins, tissues, and organs; It is in charge of defending ourselves against germs and microorganisms every day. Most of the time the immune system does a great job, keeping us healthy and preventing possible infections. But sometimes problems arise in the immune system that cause disease and infection. What can I do to avoid, as far as possible, these problems? In our day to day, most of the food we eat contains the basic nutrients for our body to stay in good condition; but, in addition, these are the ones that react and respond when there is some ailment, making the immune system more efficient. It is very important to know that each food has different nutrients and that, therefore, a balanced diet ensures a positive balance of all these in our body. That is, knowing the nutrient contribution of each food, as well as eating the recommended amounts throughout the day, we make sure that we are taking all the nutrients we need.
We have always heard how important it is to stay hydrated, especially when we talk about being healthy, but why? Well, being hydrated generates a healthy and hydrated mucosa that acts as a barrier against a virus and it will cost more to enter a body with a dry and irritated mucosa. That is, drinking water is necessary to ensure an immune system prepared to fight a virus. Currently there are many ways to drink water, we can aromatize or flavor the water with the skin of some citrus, aromatic leaves, dried fruits…On the other hand, natural juices, infusions or jellies also help our body to stay hydrated; this is also extensible to foods with a high percentage of water such as fruits or vegetables.
Foods that help protect the immune system
This meat contains a lot of vitamin B-6, which plays an important role in many of the chemical reactions that the body produces. In addition, 100 grams of this provide us with between 40-50% of the daily dose. Other of its benefits are the production of healthy red blood cells and, in case of boiling the bones of this meat, the resulting broth contains gelatin, chondroitin and other beneficial nutrients for the health and immunity of the intestines.
Sweet potatoes or sweet potato
They provide vitamin A, which prevents damage caused by ultraviolet rays and is good for the skin. They contain a good proportion of fiber and few calories.
Broccoli, kale, cauliflower, cabbage
They provide numerous minerals and vitamins, among which A, C and E stand out, as well as antioxidants and fiber. The best way to get all its nutrients is to cook it as little as possible or, better, eat it raw.
They are rich in sugary molecules that trigger immune function called polysaccharides. In addition, they contain selenium and B vitamins riboflavin and niacin that are responsible for increasing defenses.
They are key to fighting infections, since thanks to vitamin C they produce white blood cells, in charge of this. The body does not produce this vitamin, so it is necessary to eat foods that contain it every day; men 90mg and women 75mg daily, approximately. Lemons, oranges, grapefruit or tangerines are some of these foods that contain a high amount.
crustaceans and shellfish
It is not common to think of these foods to strengthen the immune system, but crab, mussels, clams and lobster (in greater quantities this), contain zinc, essential for the cells that regulate the immune system to function properly .
Commonly used for making curry and in many cultures it is used as an anti-inflammatory.
They also increase the ability of the immune system to fight infections, promote cell division and repair DNA, because they contain antioxidants and beta-carotene. In addition, it also contains vitamin C.
It fights inflammations, such as those in the throat, and it is also a palliative against nausea. Its spicy aftertaste is due to gingerol, a relative of capsaicin (which is what causes certain peppers to sting), which reduces chronic pain. It can help reduce inflammation, sore throats and inflammatory diseases, it is rich in nutrients such as potassium, niacin, phosphorus and vitamin C.
A 100g serving of this mollusk provides 190% daily selenium, 45% iron and 20% vitamin C, as well as zinc and vitamin A, essential for the proper functioning of the defense system. In addition to 16g of high quality protein. It is important to remember that too much zinc can suppress the functions of the immune system.
These fish are rich in Omega-3 fatty acids, which help fight rheumatoid arthritis, a disease that occurs when the immune system inexplicably attacks a healthy part of the body. In addition, they provide considerable amounts of potassium, vitamin B and folate, recommended for general health.