5 foods that help your immune system
The immune system is the body’s natural defense against foreign agents, such as microbes, toxins and even abnormal own cells. It also acts on inflammation and healing. Know what foods strengthen your immune system and include them in your diet.
The immune system is the body’s natural defense against foreign agents, such as microbes, toxins and even abnormal own cells. It also acts on inflammation and healing. Know what foods strengthen your immune system and include them in your diet.
The immune system is the body’s defense mechanism to fight foreign agents, such as bacteria, viruses, parasites, or toxins. Even this system acts against own cells that have been altered for some reason, for example, cancer cells.
In addition, processes such as inflammation and wound healing also require a functioning immune system. Fortunately, it is in our hands to “stimulate” and “boost” the proper functioning of this defense mechanism.
By making a good food choice we can provide you with nutrients that are determinants for your functions. And, as evidenced by a study published in The American Journal of Clinical Nutrition , micronutrients such as vitamins and minerals can help fight your weaknesses. We give you several options.
Food for the immune system
The relationship of food with the functions of the immune system has been a subject of research in recent decades. Thus, it has been determined that adequate assimilation of nutrients such as zinc, selenium, iron, copper, vitamins A, C, E and B-6 and folic acid can improve the immune response.
On the other hand, as detailed in an investigation in the Journal of Traditional and Complementary Medicine, there are components of certain foods that can also act as immunomodulators. Thus, although it is essential to maintain a balanced diet, it is convenient to consume, in particular, certain foods.
Watermelon
According to a publication in Nutrition Research , watermelon is a fruit with high antioxidant capacity and bioactive compounds that contribute to well-being. Its consumption is not only linked to a reduction in inflammation markers, but also to an improvement in the immune response. Eat it to reduce the risk of disease.
Yogurt
A delicious and healthy food that helps us keep the immune system in optimal condition is natural yogurt . Thanks to its probiotic content, that is, live cultures of bacteria, it strengthens the microbiota and, in passing, the defense mechanisms.
These bacteria settle in the intestine and prevent harmful bacteria from occupying that place. According to a study published in The American Journal of Clinical Nutrition , yogurt improves the quality of the diet, as it contains nutrients such as calcium, zinc, B vitamins and probiotics.
Therefore, including it in the meal plan improves immune functions and decreases the risk of diseases and infections. You can consume it for breakfast, during snack or dinner.
Garlic
According to information in the Journal of Immunology Research , garlic contains allicin, a compound capable of strengthening the immune system in the fight against infections and bacteria. It is estimated that people who consume garlic regularly are less likely to get the flu than those who do not consume it.
Edible mushrooms
Edible mushrooms have become popular for their versatility and flavor. However, beyond this, they have also been recognized as allies to improve health.
A study published in the International Journal of Medical Microbiology determined that fungi are a source of important bioactive compounds and also help boost immune functions.
This same publication highlights that they have antibacterial properties, vitamins (B1, B2, B12, C, D and E), minerals and other nutrients that promote well-being . They are even known for their ability to help regulate cholesterol.
Carrot
Carrot is a nutritious vegetable that we can take advantage of in multiple recipes. Information disclosed through the Journal of Food Science and Technology highlights that it is the most important source of carotenoids in the diet of Western countries. In addition, it also has other bioactive substances beneficial to health.
This same publication highlights that a regular consumption of carrots strengthens the functions of the immune system, improves digestion, promotes cardiovascular health and, in general, promotes physical and mental well-being. We invite you to consume it in juices and salads.
Summarizing…
The consumption of foods rich in vitamins, minerals, antioxidants and other bio-active compounds can help us boost the functions of the immune system. In any case, it is always convenient to consult the nutritionist to obtain complete diet plans and according to our needs.
