What Foods To Strengthen The Immune System?

2023 Author: Lynn Laird | [email protected]. Last modified: 2023-05-21 21:10

We often say "we are what we eat". Few understand it and even fewer apply it. Especially now, with the coronavirus attack, we all have to learn to take care of ourselves and be responsible for our health, physical and mental. Our food is essential to our health and to the proper functioning of the microbiota (the intestinal flora). A real complex ecosystem, it is a centerpiece of the immune system. As we explained in our article on How the immune system works, the most common and important cause of immune deficiency is unbalanced diet. The content of our plate is decisive for our health. And here the question arises: what foods to strengthen the immune system?

What are the links between diet and immunity?

The ways in which diet affects the immune response are well established. There are mainly three: the need of the immune system for a source of energy; the interaction of the microbiota with the immune system; the role that a large number of nutrients play in the response of immune cells to immune signals.

1. From a metabolic point of view, the immune system is very active and requires a large amount of fuel. The sources of energy that the body's defense mechanism needs are carbohydrates, fats and proteins. In order for immunity to work well, a sufficient amount of fuel is needed. In addition, the normal and rapid immune response also depends on the supply of micronutrients and macronutrients. Thanks to these, the body is able to cope with pathogens and quickly attacks infections.

2. The intestine is the primary organ of human immune defense. Since nutrition directly influences the intestinal flora, and therefore the immune response, we come to the following conclusion: what we eat can actually modulate our microbiota, thus influencing the way it communicates with our body. immune system.

3. In the event of an attack by a pathogen (a bacterium, a virus or a parasite), the immune response adapts each time to the intruder encountered. Our system responds, therefore, differently, by directing its defense mechanisms towards recognized antigens. According to studies, it is the nutritional signals that shape the immune response. Immune cells can follow or ignore instructions, depending on the nature of the signals they receive. For example, vitamin A and vitamin D are regulators of the immune response. Omega 3 fatty acids only regulate certain aspects.

What are the foods that strengthen the immune system?

Eating a healthy and balanced diet is essential for strengthening the immune system in a natural and effective way.

1. Citrus fruits are excellent natural sources of vitamin C. Ascorbic acid or vitamin C is involved in important body functions, in particular the defense against bacterial and viral infections. Citrus fruits, and especially orange, lemon, clementine and grapefruit, are foods very rich in antioxidants, vitamin C, calcium and potassium. They are to be consumed without moderation, especially in winter, when the body needs to defend itself.

2. Yellow, red, green or orange, the pepper is, in fact, a fruit very rich in many vitamins and antioxidants. For your information, the pepper is a champion of the vitamin C content: it contains up to 150mg per 100g, which is twice as much as an orange. It is therefore excellent for stimulating the immune system. Peppers are also rich in fiber, minerals and trace elements (iron, copper, calcium, potassium, phosphorus, manganese and zinc).

3. Broccoli is one of the foods that strengthen the immune system. It provides our body with a cocktail of vitamins with anti-oxidant properties (C, E and beta-carotene), which protect white blood cells from oxidative stress. In addition, broccoli is rich in vitamin B9 (folic acid), the deficiency of which can lead to a decline in the immune system. A study by researchers at the University of UCLA Healthcare found that sulforaphane, a chemical in broccoli, acted on immune cells responsible for fighting free radicals, which can damage cells and lead to disease.

4. Garlic is particularly appreciated for its benefits for the immune system and the digestive system. This bulb is naturally rich in fiber, and in particular in inulin - a soluble fiber that helps regulate and stimulate intestinal transit. Garlic is rich in vitamins (A, B6, B1 and C), contains more than 15 amino acids, more than 30 sulfur compounds and eight mineral salts (calcium, potassium, magnesium, selenium, zinc, iron, germanium and copper). It also contains allicin - an active compound that helps relieve sinus and respiratory tract infections.

5. Ginger is a natural stimulant, acting on several physiological functions of the organism (such as appetite, digestion etc.). In addition to being very rich in fiber, ginger is an important source of vitamins (especially B3 and B6, but also C, E, A, B2, B5 and B9). In addition, it contains mineral salts and trace elements (magnesium, calcium, iodine, sodium, iron, manganese and potassium). When fresh, this food is very effective in giving a boost to regain energy, strength and vitality. In addition, by stimulating the intestinal flora, it helps to help the body defend itself well against viruses, bacteria and parasites.

6. Best known for its high iron content, spinach is a real nutritional treasure. It is one of the most iron rich vegetables; this trace element contributes to cognitive function, energy metabolism, normal functioning of the immune system and the formation of red blood cells and hemoglobin. Spinach is also a source of vitamins B9, C, E and provitamin A. In addition, it contains fiber, calcium and magnesium.

7. Almonds, hazelnuts and walnuts also come in reinforcement to help boost one's immunity. Rich in zinc and iron, they are also concentrated in vitamin E, vitamin B2 (almonds) and B3 (walnuts) and vitamin B9 (which is essential for the immune system).

8. Turmeric has recognized virtues on immunity. Both anti-inflammatory, antiviral and antibacterial, the yellow-orange spice works by activating white blood cells which eliminate foreign particles (microbes, cell debris, etc.). Turmeric is a powerful antioxidant that scavenges free radicals that weaken the body and make it vulnerable to infections.

9. Seafood (especially oysters, crabs, langoustines and whelks) are rich in zinc and copper, two minerals essential for the functioning of the immune system. Plus, their vitamin B12 content helps prevent cardiovascular disease, depression, and even Alzheimer's disease. Seafood contains good amounts of selenium - this mineral is known to fight certain cancers.

10. Green tea is a valuable ally for strengthening the body's natural defenses and becoming more resistant to external aggressions. Green tea is rich in anti-oxidants and polyphenols which preserve our health and our youth. Plus, the flavonoids it contains help reduce the risk of a cold. Its draining and diuretic effect stimulates the functioning of the kidneys and thus helps them to get rid of toxins.

11. Sprouted seeds are very high in nutrients, easy to digest (for most people) and low in calories. They contain proteins which are transformed into directly assimilable amino acids. There are sprouted seeds that have all the essential amino acids that the body cannot make on its own and that must be provided through food. These are those of quinoa, clover and sunflower. Sprouted seeds also contain easily assimilated simple sugars, minerals and vitamins (A, E, C, group B). As you may already know, sprouting dramatically increases the amount of vitamins and trace elements.

12. Pre and probiotics are essential for the health of the gut microbiota.

• Prebiotics, foods rich in dietary fiber (fruits, vegetables, whole grains), stimulate the growth and activity of bacteria. They facilitate digestion and help the proper functioning of the intestines. Prebiotics exist in the soluble form (in the rind of cereals) and in the insoluble form (in the skin of fruits). Artichoke, onions, leeks, garlic, barley and rye are rich in prebiotics.

• Probiotics refer to all the microorganisms inhabiting the intestinal flora. They preserve its balance by limiting the spread of pathogenic bacteria, prevent intestinal porosity, help strengthen immunity, participate in the synthesis of certain vitamins and help the absorption of nutrients. Foods which contain probiotics are, for example, lacto-fermented vegetables and juices, yoghurts, olives, sourdough bread etc.

What food to avoid during the COVID-19 pandemic?

While the foods we just listed above help strengthen our immune system, there are others that should be avoided, especially during the COVID-19 pandemic. These include:

• Red meat and dairy products because of their pro-inflammatory action;

• Sugar and carbohydrates with a high glycemic index - these cause a significant rise in blood glucose which is pro-inflammatory;

• Ultra processed dishes which are high in sugar and saturated fat;

* It is better to prefer oily fish (salmon, mackerel, herring) and oils rich in omega-3 which are an excellent choice to improve the activity of white blood cells.

* Ideally, 50% daily protein intake should come from plant sources and 50% from animal sources (meat, fish, eggs, dairy products).

Fill up on vitamins, especially during this epidemic period, is essential to boost your immunity

• Vitamin C and its protective action against free radicals and viral and bacterial infections are needed. It strengthens the role of white blood cells and stimulates the production of interferon, a molecule produced by immune cells to destroy pathogens. In addition, it has a powerful antioxidant action and facilitates the absorption of iron. This powerful antioxidant is found mainly in fruits and vegetables. Vitamin C acts in synergy with vitamin E, zinc and selenium;

• Vitamin D is also essential to activate white blood cells which protect the body against external aggressions. It promotes the intestinal absorption of calcium and phosphorus and is essential for the contraction and renewal of muscle tissue. Vitamin D is fat soluble and is synthesized by UVB rays from the sun. It is mainly found in fatty fish, egg yolks and non-low fat dairy products;

• Vitamin A, apart from its involvement in many body functions (vision, skin health, etc.), is also involved in the immune system. It stimulates the proliferation of white blood cells and the production of antibodies. It is found in carrots, sweet potatoes, pumpkin, parsley, fish oil, egg yolk and liver. The antioxidant action of vitamin A is enhanced in the presence of other antioxidant molecules such as vitamin E, vitamin C, zinc and selenium. In addition, lipids also have a beneficial effect on the absorption of vitamin A;

• Vitamin E is antioxidant and fights against free radicals and the oxidative stress that these cause. It stimulates the production of antibodies and helps improve immune and inflammatory responses by reducing the risk of infectious diseases. This vitamin is very present in vegetable oils and oilseeds. It is important to know that vitamin E works in synergy with vitamin C, selenium and zinc;

• Vitamin B6 or pyridoxine helps balance the immune system and has an important role in the production of white blood cells and the health of lymphoid organs. The right supply of pyridoxine helps the body defend itself against external pathogens and infections. It is found mainly in foods of animal origin. To be properly assimilated, pyridoxine requires the presence of all the other vitamins of group B. Vitamin B6 considerably facilitates the assimilation and action of vitamin B12 and magnesium in the body.

What are the minerals and trace elements that benefit the immune system?

In order to boost the immune system naturally, certain minerals and trace elements are just as essential. Check them out below:

• Zinc: this mineral increases the production of antibodies and white blood cells and protects the immune system. To be found in oysters, wheat germ, calf's liver, squash seeds, lentils;

• Magnesium: anti-stress and anti-fatigue, this mineral effectively participates in the proper functioning of the immune system. It is involved in the synthesis of immunoglobulins, the adhesion of immune cells and the immune destruction of cells. It is found in cocoa, white beans, rye bread, quinoa, bananas, periwinkle;

• Iron: a mineral strongly involved in immune processes. It is found in soybeans, yeast, blood sausage, mussels, eggs, nettles, lentils, parsley. Vitamin C increases its assimilation;

• Manganese: this trace element is essential for health and essential for the proper functioning of the body. It is contained in cocoa, wheat germ, quinoa, bananas, hazelnuts, spinach;

• Copper: this trace element stimulates the immune system by promoting the production of antibodies. Its anti-infectious and anti-inflammatory action makes it an ally of choice in the fight against infections and viral and flu-like conditions. It is found in the liver, crustaceans, shellfish, chocolate, pulses, starches;