2023-04-20 23:39:33
The pandemic that we have experienced and the growing concern to avoid catching COVID-19, has also increased the concern of wanting to strengthen our immune system. The body’s immunity is made up of a complex set of parts that act in synergy to defend us against both external and internal aggressions.
This great army of cells such as macrophages, lymphocytes, enzymes, chain reactions, etc. they act as a barrier and are always prepared to fight against these unwanted viruses, parasites, bacteria and fungi, which insist on living with us and are the cause of diseases.
A good rest, physical exercise, good mental health and a varied and balanced diet are fundamental pillars to keep the immune system strong. If any of these pillars fail, our body’s defense system will be weakened and you will be more likely to get infected or fall ill.
For example, it has been shown that people who are malnourished have a higher risk of infections and more failure of the immune system. This is because there is a deficiency in certain nutrients that play a fundamental role in the immune system and are essential for the production of these cells, substances and enzymes responsible for fighting and protecting us.
In the diet, numerous components have been identified that have an immunostimulatory action. This means that they boost the immune system. But, what are the nutrients that have these properties and in what foods do we find them?
Fat-soluble vitamins, essential to strengthen the immune system
These help the correct differentiation of the tissues that participate in the defense systems and stimulate the production of cells essential for the proper functioning of the immune system such as antibodies, leukocytes, etc. Carrots, sweet potatoes, cheese, and green leafy vegetables are sources of vitamin D. Vitamin E is found in vegetable oils, nuts, avocados, and tomatoes. On the other hand, vitamin D can be found in fatty fish such as tuna, mackerel and salmon and also in eggs and dairy products.
minerals
Among them copper, selenium, zinc and iron, which have a direct impact on the proliferation of immune system cells and the different types of antibodies.
Water soluble vitamins are also essential to strengthen the immune system
Among the most notable are B6, folate, B12 and C and they perform numerous functions that regulate the body’s immune response against possible external attacks such as viruses or bacteria. B12 is present in foods of animal origin such as meat, fish and eggs. Vitamin C stands out in broccoli, peppers, citrus fruits and parsley. For its part, folate is found in legumes and green leafy vegetables and, finally, whole grains, meat and legumes are rich in vitamin B6.
So do not forget to incorporate these foods into your day to day, since there is an important relationship between the immune system and food.
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