2023-10-05 00:04:38
Title: Boost Your Immune System with the Right Nutrients
Introduction:
A healthy and balanced diet has always been known to be beneficial for our overall health. However, recent research has shown that consuming the right nutrients can also boost our immune system. We spoke to Eric De Maerteleire, a bioengineer and doctor in Agricultural and Applied Biological Sciences, to learn more about the important nutrients that strengthen our immunity.
Protein:
Proteins play a vital role in our body and are found in various foods such as whole wheat bread, beef, salmon, and eggs. According to De Maerteleire, elderly people often have a protein deficiency, which leads to muscle mass breakdown and weakens their immune system. Adults should consume 0.85 grams of protein per kilogram of body weight per day, while seniors should aim for 1 to 1.2 grams. To maintain a healthy protein intake, individuals can refer to tables showcasing the protein content of different foods or check the label of packaged foods.
Salty:
It is common knowledge that excessive salt consumption is detrimental to our health. De Maerteleire explains that consuming too much salt weakens our immune system by disrupting the functioning of certain immune cells in our blood. The recommended daily salt intake is 5 to 6 grams, but most individuals consume 9 to 10 grams. Therefore, it is crucial to reduce salt consumption to maintain a strong immune system.
Zinc:
Zinc is a trace element that plays a major role in our immune system. De Maerteleire emphasizes that zinc is crucial for developing certain white blood cells that enhance our immunity. The recommended daily intake of zinc is 11 mg for adult men and 9 mg for adult women. However, seniors should increase their zinc intake to 20-25 mg per day. Good sources of zinc include oysters, fish, lean meat, black chocolate, yogurt, beans, and nuts.
Selenium:
Selenium is another essential element for our immune system. It is part of an important enzyme that combats free radicals, damaging molecules that can harm our body. The recommended daily intake of selenium is 70 micrograms, but it should be increased to 120 micrograms for optimal immunity. Selenium can be obtained from fish, shellfish, whole grain products, eggs, celery, nuts, and Brazilian nuts in particular.
Vitamin C:
Vitamin C is known for its immune-boosting properties and aids in the functioning of white blood cells and the formation of antibodies. De Maerteleire highlights that vitamin C works best when combined with other substances such as iron, folic acid, and vitamin D, rather than taken as a pure supplement.
Vitamin A:
Consuming enough vitamin A is essential for maintaining healthy mucous membranes and producing white blood cells. Dark green leafy vegetables like spinach, endive, and kale are excellent sources of vitamin A.
Conclusion:
While focusing on specific nutrients is important, maintaining a well-rounded and balanced diet is crucial for overall health and a strong immune system. Adequate intake of vitamins, minerals, and trace elements plays a pivotal role in supporting our immunity. By incorporating the right nutrients into our diet, we can strengthen our immune system and enhance our overall well-being.
Note: This article was last updated in October 2023.]
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