What foods need to be added to the daily diet to strengthen the immunity of children and adults, says nutritionist. In the fall, the topic of immunity and its strengthening is more relevant than ever. Immunity is the body’s ability to maintain the constancy of its healthy environment by recognizing and removing foreign substances and cells. Also, immunity is a reflection of our lifestyle in general. It is extremely difficult to influence him situationally. Key factors:
High quality and varied food. Everything is clear here: from food we get vitamins and minerals that help maintain the body’s resistance to disease.
Healthy sleep and moderate (!) Physical activity. The key is moderate, since overtraining, on the contrary, depletes the body and depresses the immune system.
Do not overuse sugar! Sugar in excess washes away beneficial trace elements and weakens the immune defense.
Nutritional support of the body with supplements: Omega-3, vitamin C and, in principle, antioxidants, vitamin D, etc.
In strengthening the immune system, an integrated approach and the systematic nature of your actions are important, and not just “drink some vitamins”.
An important building block of a strong immune system is a healthy balanced diet.
Let’s take a look at what foods are good to include in your basic diet. You’ve probably heard the phrase “immunity is in the intestines.” And indeed it is. About 80% of human immunomodulating cells are located in the intestine. And the intestinal microbiota is in symbiosis in our immune system and is involved in its activation and regulation. A healthy microbiome = strong immunity.
Therefore, it is important to consume foods that are good for the intestinal microflora. What is it:
Fermented foods rich in beneficial bacteria. Natural live yoghurt, fermented milk products, sauerkraut and other pickled vegetables.
Fiber-rich foods. Cellular tissue improves both intestinal motility and digestion in general, and is a useful “food” for bacteria. Include whole grains and legumes, vegetables and herbs in your diet.
Vitamins and minerals are important for strong immunity. These are B vitamins, vitamins C, A, E, D, zinc, selenium, copper, iron. A variety of diets can help ensure an adequate intake of these micronutrients:
B vitamins are found in offal, eggs, meat, grains, vegetables, legumes, nuts, seeds.
Vitamin C – in citrus fruits, peppers, green vegetables, rose hips.
Vitamin A – in carrots, yolk, caviar, butter.
Vitamin E – in olives, nuts, seeds and oils from them.
Vitamin D – in oily fish and fish oil, egg yolk.
Zinc, selenium, iron, copper, etc. – in the liver, red meat, buckwheat, legumes and nuts, cheese, etc.
In general, the maximum variety of seasonal natural products will help us!
Foods rich in phytoncides, “hot” spices – onions, garlic, ginger, turmeric, cinnamon, pepper, cardamom, coriander.
Healthy fats, especially omega-3 fats. You can get them from oily fish, flaxseed oil and seeds, chia, sesame, and less, but they can be found in beans, cauliflower and broccoli, spinach, soy.