Now more than ever it is relevant to raise your immunity. Including this can be done with a balanced diet. Do not forget, of course, about healthy sleep and fresh air.
Immunity is the body's ability to withstand the effects of any foreign agents (from bacteria, viruses and other infections to toxic substances coming from air and food).
The functioning of the immune system is often affected by failures, the main role in the development of which is played by an improper lifestyle and diet, bad habits.
According to scientists, in order to increase local and general factors of immunity, you need to adjust your diet. It has been proven that the addition of certain food groups to the diet and the exclusion of others helps strengthen immunity in general.
We present to your attention 10 proven dietary rules that will improve immunity and increase the body's resistance to foreign agents.
1. Prefer protein low-fat foods
Proteins are amino acid compounds that are essential for the adequate synthesis and subsequent differentiation of white blood cell cells. With a protein deficiency, a uniform decrease in all components of the immune system is observed. The US Department of Health recommends eating foods such as chicken and turkey breasts without skin and tendons, fish, shellfish, egg whites, and beans. Protein food is especially important, according to scientists, for the production of immunoglobulins, which provide immunity to viral and bacterial agents. An ordinary person needs from 1.2 to 2.2 grams of protein per 1 kg of your weight per day. Persons who engage in regular sports activities - from 1.6 g / kg. Proteins are necessary for the synthesis of cells of the immune system and the adequate functioning of the body's defense mechanisms.
2. Consume More Beta-Carotene
Beta-carotene helps strengthen the immune system by accelerating the production of lymphocytes. Organic pigment, also effective in the prevention of cancer, reduces the incidence of cardiovascular diseases and their complications (stroke and myocardial infarction). For full assimilation, it is necessary to combine the use of beta-carotene with fatty foods (about 3 g). Olive, rapeseed oil or balsamic vinegar are perfect. Large doses of beta-carotene are found in carrots, sweet potatoes, spinach, lettuce, melon and dried apricots. It is possible to use specialized food additives. Recall that before we examined 9 products that improve immunity. Beta-carotene is important for the human body, as it increases the content of lymphocytes in the peripheral blood.
3. Add zinc and selenium to the diet
Zinc helps to increase the concentration of natural killer cells and T-cells, accelerates the production and excretion of lymphocytes into the vascular bed. Selenium stimulates the formation of all cells of the leukocyte link in the red bone marrow. Scientific studies show that with the simultaneous use of these trace elements, the effect of each increases significantly. A large amount of selenium and zinc, according to the US National Institute of Health, is found in mussels, oysters, enriched cereals, crab meat, lobsters, tuna, turkey, beef, and beans. Selenium and zinc must be included in the daily diet for the normal functioning of all factors of immunity.
4. Get Enough Vitamin C
Vitamin C increases the production of lymphocytes in the red bone marrow, has a positive effect on erythropoiesis. An experiment by Swiss scientists showed that the use of vitamin C (especially in combination with zinc) helps to accelerate recovery from viral diseases of the upper respiratory system (SARS, influenza), and also reduces the duration of the clinical course of rhinitis accompanied by rhinorrhea. The human body is not able to accumulate and produce vitamin C, therefore, it must be received every day on an ongoing basis with food. The following foods are richest in vitamin C: oranges, lemons, grapefruits, tangerines, strawberries, sweet peppers, broccoli, cabbage and spinach. Vitamin C is an important element for maintaining low immunity and a speedy recovery in viral pathologies.
5. Do not abuse alcohol
Excessive alcohol consumption increases the risk of developing infectious diseases (especially from the lungs), disrupts the work of any protective barriers (skin, mucous membranes, liver, etc.). In addition, according to scientists from the United States, alcohol abuse leads to a deficiency of essential nutrients, which are essential for maintaining immunity. It is important to note that in moderate amounts, alcohol does not harm the immune system and the human body as a whole. Harvard Medical School provides the following limits on alcohol consumption: women - 15 ml of pure ethanol per day, men - 30 ml. Alcohol is one of the main enemies of the immune system. It is recommended to refuse it, if it is impossible to limit consumption as much as possible.
6. Eat more fruits and vegetables
One scientific study showed that consuming fruits and vegetables on a regular basis increases the body's ability to produce antibodies against bacterial agents. The experiment was conducted on older people. In addition, fruits and vegetables contain a huge amount of vitamins, macro- and microelements, which are quickly absorbed by the body. It is recommended to add zucchini, turnips, green apples, oranges, plums, peaches, bananas, red grapes, cherries, cranberries, strawberries and black currants to food. Fresh vegetables and fruits support the immune system and help the weakened body fight bacterial infections.
7. Do not forget about probiotics
Probiotics are foods that contain live cultures of bacteria. They are extremely beneficial for the intestines and overall health. One study showed that with the daily use of probiotics, the frequency of infectious pathologies decreases (2.5 times), and the severity and duration of their course is so minimal that they are sometimes not noticed by the patients themselves. It is the gastrointestinal tract and respiratory apparatus that occur less often and more easily. For example, Japanese scientists have proven that regular use of fermented milk with lactobacilli reduces the duration of respiratory infections. Probiotics act on many components of the immune system, among which the following should be emphasized: Increased synthesis of nutrients and antioxidants. As a result, the body receives more valuable “building material”, and the aging process and programmed cell death slow down. Increasing the efficiency of lymphoid formations enclosed in mucous membranes (for example, Peyer's plaques in the intestine). Suppression of the synthesis of immunoglobulin E. It is he who is responsible for the appearance of allergic reactions of any type. Stimulation of the secretion of immunoglobulin A. It is responsible for protection against foreign substances in the places where the barrier tissues come into contact with the external environment. Modulation of the cytokine response. Cytokines provide fast information transfer between individual cells of the immune system. Increased macrophage production. They are the first to capture any foreign substances that enter the bloodstream. Improving tissue regeneration and repair. Foods rich in probiotics: kefir, yogurt, other dairy products, as well as sauerkraut and pickled cucumbers. Probiotics are extremely important not only for the proper functioning of the gastrointestinal tract, but also for increasing local and general immunity factors in relation to various pathogenic microorganisms.
eight. Add garlic to food
Garlic in itself is an antimicrobial agent with a wide spectrum of action (effective against most gram-positive microorganisms and individual representatives of gram-negative). Garlic is also an immunomodulator. It has been proven that allicin, which is found in garlic, inhibits carcinogenesis (the formation of cancer cells), slows down aging, improves the functioning of the central parts of the nervous system and prevents the emergence of drug resistance of bacteria to antibacterial drugs. A study in Florida showed that with the regular addition of garlic to food, the number of white blood cell cells increases, less often viral infections of the upper respiratory system are detected, and with clinical manifestation, it proceeds in a milder form. Scientists recommend eating 2-3 cloves of garlic per day. Daily use of 2-3 cloves of garlic improves immunity and reduces the frequency of viral infections of the upper respiratory tract.
nine. Use medicinal herbs
There are a large number of herbs that improve the work of local barriers and immunity in general. The most effective are: eleutherococcus; ginseng; astragalus. Ginseng, according to scientists, supports the homeostasis of the immune system, increases the body's resistance to bacteria and viruses. A positive effect was noted on T and B cells, macrophages and natural killers. When using ginseng, the duration of any colds is reduced. The plant can be used to prevent seasonal respiratory infections. Astragalus, when used within 7 days, stimulates the functioning of immune cells, which favorably affects the infectious morbidity. The effect is scientifically proven. Adding herbs to the diet favorably affects the body's resistance to the causative agents of common infectious pathologies.
. Take Vitamin D
Vitamin D has a multiple positive effect on the human body. It reduces the risk of developing cardiovascular diseases, stabilizes the central nervous system, thereby reducing the severity of depression and other psycho-emotional disorders, which play a key role in suppressing immunity. Recent scientific studies show that vitamin D is much more important for the immune system than previously thought. In people with vitamin D deficiency, an increase in the incidence of autoimmune pathologies, allergies, infectious and inflammatory diseases, as well as oncology, hypertension, and osteoporosis is noted. A large amount of vitamin D is found in cod liver, trout, sturgeon caviar, eggs (hard boiled). Vitamin D helps maintain mental balance, increases the body's resistance to pathogenic factors, and also prevents the appearance of malfunctions in the immune system.