Immunity Boosting Foods. Why is privacy reduced? Correcting the diet to increase the protective functions of the body.
Food for immunity is a source of vitamins, minerals, and other beneficial substances that will help strengthen the body’s defenses and fight disease-causing diseases. Correcting the diet as a preventive measure gives excellent results already after a few weeks. We will find out how we can support the immune system, activate the body’s defenses, what foods strengthen the human immune system, and how to get things in order so as not to catch a harmful virus and not fall into bed.
Causes of reduced immunity
Immunity is a protective function of the body to resist various harmful factors. These include external threats from bacteria, viruses, and other pathogenic microorganisms and internal infections in one’s cells. For the immune system to be resistant and actively reflect the attack of pathogens, it is essential to consider its strengthening and not allow the defense to weaken.
Let’s find out the main reasons for the decrease in privacy:
- Increased movement;
- Sedentary lifestyle (physical inactivity);
- Chronic fatigue;
- Unhealthy or short sleep – less than 7 hours a day;
- Bad habits – alcohol abuse, smoking;
- Taking antibiotics for a long time;
- Too many toxins in the body;
- Stress, depression;
- Bad ecology, environmental pollution.
Another reason for a decrease in immunity lies in the wrong diet. These are constant snacking and frequent consumption of fast food. The exemption is also weakened when the diet lacks vegetables and fruits that contain beneficial vitamins and minerals necessary for immunity.
To strengthen the body’s protective functions, it is essential to eliminate the possible causes of their decline. To do this, you must correct physical activity, sleep, and wakefulness, and stop drinking alcohol and smoking cigarettes. You will feel an improvement in your condition. Do specific exercises daily, including daily activities, jogging, and yoga.
Actions to harden will help make the body more durable: they practice drinking water or a cold shower. Visiting the bath also reduces the risk of infection with pathogenic organisms. However, when performing procedures, it is essential to know and consider the measure to avoid overdoing them. Excess is in every business because instead of confronting viruses and microbes, you can worsen the general condition of your body.
You should also establish nutrition, minimize the amount of junk food in the diet, pay attention to foods that increase immunity, and prepare a menu with their participation. Every day you need to drink about 1 liter of clean water, considering tea, coffee, juice, puree, and other drinks.
Pay attention to the signals your own body is giving you. The first warning bells are a sudden change in health, increased irritability, and signs of colds and allergies. At this moment, it is essential to direct all efforts to strengthen the body’s protective functions. But such preventive measures as proper nutrition and foods to increase immunity will be much more effective. You do not need to think about possible negative consequences.
How to adjust your diet to improve immunity?
After a few weeks, correcting the diet and adding a food supplement to the menu gives noticeable results.
It is important to add to the diet food that is rich in such useful nutrients, which are of great importance for increasing the body’s protective functions:
- Vitamin C … Ascorbic acid is a substance that increases the body’s resistance to harmful external factors. And they include not only high physical activity, bad habits, hypothermia, and all kinds of infections. Under the influence of vitamin C in the body, immune cells rapidly form and produce antibodies and interferon, which protect against viral attacks. In addition, ascorbic acid is known to be a powerful antioxidant. Products that strengthen the immune system, which contains vitamin C, include oranges and lemons (citrus), black currants, kiwi, rose hips and rowan berries, apples, and persimmons. There is ascorbic acid in berries such as cranberries, strawberries, gooseberries, and sea buckthorn. The nutrient is present in cauliflower, Brussels sprouts and sauerkraut, tomatoes, parsley, dill, and various plants.
- Vitamin A… The substance increases the protective function of the body. Also, it protects the skin and mucous membranes from drying out, which causes cracks through which pathogenic microorganisms can penetrate. Vitamin A reduces the harmful effects of free radicals as it is a powerful antioxidant. Vitamin A is found in plant and animal foods. In the first case, we are talking about carotene, for adaptation to which fat is required. That is why vegetable oil is used to dress the vegetable salad. But animal foods contain easily digestible vitamin A. Plant products to strengthen the immune system are vegetables and fruits with red and orange colors. These include tomatoes, carrots, pumpkins, peppers, melons, sea buckthorn, apricots, peaches, mangoes, rosehips, and cherries. Vitamin A is also present in the composition of green vegetables, namely broccoli, legumes, green onions, and spinach. Herbs contain the nutrient: sugar, parsley, and fennel. When products for immunity with vitamin A are introduced into the diet, it is important not to overdo it with the criteria of the substance since it can accumulate in the body.
- Vitamin E … The substance is primarily known as an antioxidant due to its ability to protect cells from free radicals. It is also a good countermeasure against inflammatory processes in the body’s cells and tissues. Products that contain vitamin E to increase the immune system are represented by vegetable oils – olive oil, sunflower oil, corn, and flaxseed. The nutrient is also in the composition of sunflower seeds, avocado, nuts, almonds, and legumes. Good sources of vitamin A are oatmeal, egg yolks, and vegetables.
- Vitamin B … These nutrients are essential for boosting immunity during difficult times associated with stress and illness and producing antibodies necessary to fight infection. The most important B vitamins for strengthening the body’s defenses are B9, B2, B5, B6, B1, and B12. Products that strengthen human immunity, with their content, represent legumes, brown rice, buckwheat, oatmeal, nuts, sunflower seeds, and millet. B vitamins are also found in brewer’s yeast, eggs, rye bread, and greens.
- Vitamin D … The substance is formed in the body during exposure to the sun. It promotes calcium absorption, which strengthens bones, and normalizes the function of white blood cells. You can only count on the not insignificant content of vitamin D. Products to maintain immunity with its contents: fatty sea fish, shiitake and maitake mushrooms, and garlic. It is also good to consume pomegranate juice.
- Food fiber … Remove harmful substances, which include cholesterol and heavy metal salts, and neutralize inflammatory processes in the body. Food fiber is soluble, which contains pectin and gluten, and insoluble, represented by lignin, cellulose, and hemicellulose. To increase the body’s protective function, it is important to include foods containing immunity, which contain soluble fiber, such as apples, cabbage, citrus fruits, and oatmeal. The most famous product with insoluble dietary fiber is bran. Sunflower seeds and unrefined grains also contain this nutrient.
- Phytoncides … are substances that fight pathogenic microorganisms that cause various diseases, thus increasing the body’s ability to resist pathogens. Thanks to their properties, the recovery processes that take place in the tissues are enhanced. Products that increase human immunity, where phytoncides are found, are represented by garlic, onions, horseradish, radish, blueberries, and blackcurrants. It is recommended that they be consumed fresh. In addition, to increase the body’s protective properties and add immunity against infections, herbs, and plants rich in phytoncides to the medicinal collection: ginseng, echinacea, red clover, dandelion, St. John’s wort, elecampane, celandine, aloe. There are such substances in the composition of spices, for example, cinnamon and ginger.
- Protein … An important source of essential amino acids. Promote the recovery of cells affected by pathogens – bacteria and viruses. Immunity-boosting protein foods primarily include fish – salmon, tuna, meat, and eggs. Proteins are also found in dairy products – milk, cheese, mushrooms, legumes, nuts, broccoli, and grains. When setting up a diet, it is important to have plant and animal proteins.
- Zinc … is the most important mineral needed to fight disease-causing organisms. Involved in regulating cortisol, which suppresses the immune system and produces immune cells, and antibodies to protect our body against diseases that cause disease. Zinc improves the activity of vitamin A and ascorbic acid, which is related to stimulating the body’s defenses. Deficiency of minerals occurs especially in the elderly. Immune-boosting foods with zinc are primarily animal proteins, namely meat (especially liver), seafood (shrimp, oysters), and sea fish. This substance is also found in beans, mushrooms, walnuts and peanuts, oatmeal, chicken egg yolk, and cheese. Zinc, which is present in plant foods, is poorly absorbed.
- Magnesium … is a mineral that provides calm, especially necessary in stressful situations and moments of tension. By using magnesium reserves, the body returns the desired balance. You can find the substance in legumes, seafood, and nuts (walnuts, hazelnuts, almonds). Good foods that increase immunity contain magnesium, such as whole grains: primarily, these are oats, buckwheat, millet, and quinoa. It is good to introduce wild rice, spelled pearl barley, and bulgur on the menu. It is important to take into account that instant porridge is completely useless. In addition, the concentration of magnesium in mineral water is high.
- Selenium … The substance promotes the formation of antibodies that fight infections and, together with ascorbic acid and vitamin E, protects cells from the effects of free radicals. Helps conserve zinc. What foods increase immunity: seafood and sea fish, nuts, mushrooms, garlic, and sunflower seeds.
- Iodine … This nutrient is involved in synthesizing thyroid hormones and is therefore responsible for immune protection. Iodine can be found in seafood, sea fish, and seaweed. Useful food supplements containing the substance include asparagus, green salad, garlic, carrots, eggs, and tomatoes.
- Omega-3 … Unsaturated fatty acids help strengthen the body’s defenses and control recovery. The best product for immunity with omega-3 content is fish, especially you should pay attention to trout, salmon, and tuna. There are unsaturated fatty acids in the composition of olive oil, fish oil, and seafood.
- Bifidobacteria and lactobacilli … These substances create an environment favorable for the proliferation of protective cells from pathogenic agents, the destruction of pathogenic microflora that develops in the intestines, and the suppression of putrefactive processes, and the formation of a person’s immune status. What foods increase human immunity: first, fermented milk. They include yogurt, koumiss, kefir, fermented baked milk, yogurt, and tan. Lacto- and bifidobacteria are also found in sauerkraut, soaked apples, and kvass.
TOP 7 Immunity Boosting Foods
Food helps strengthen the body’s defenses, as it contains numerous vitamins and minerals. However, they lead the list of immune products. Let’s talk about them in more detail.
Natural honey
The rich taste and a great alternative to the sugar we are used to are not the main advantages of honey. First, beekeeping is used for immunity, as it has numerous favorable properties: it promotes recovery from colds, supports the immune system, normalizes the nervous system, and accelerates wound healing.
To increase the body’s protective function, it is recommended to consume honey daily in the amount of one spoon. Also, beekeeping to boost immunity is good to combine with tea and lemon but remember that you should not add it to a hot drink. Otherwise, biologically active substances are lost. In addition, you can eat honey by pouring it into a slice of lemon or apple. In combination with cottage cheese, it is functional.
Dairy products
First, we should pay tribute to “living yogurt” that contains Lacto- and bifidobacteria. Such fermented milk products normalize the digestive tract’s health and immune system’s functioning.
According to many studies by American and European researchers, probiotics help reduce the symptoms of flu and colds, which include fever, cough, and nasal congestion.
In addition to organic yogurt, it is helpful to use fermented milk products that increase immunity, such as kefir and yogurt. Thanks to the probiotics in their composition, digestion is normal, and harmful substances are removed.
Kefir will also help to avoid colds because kefir fungus increases the activity of the intestines, which aims to protect against the entry of pathogenic substances. And calcium stimulates the production of protective antibodies that help fight viruses.
Important! It is recommended to consume fermented milk products on an empty stomach or in the evening.
Garlic
First, we should pay tribute to “living yogurt” that contains Lacto- and bifidobacteria. Such fermented milk products normalize the digestive tract’s health and immune system’s functioning.
According to many studies by American and European researchers, probiotics help reduce the symptoms of flu and colds, which include fever, cough, and nasal congestion.
In addition to organic yogurt, it is helpful to use fermented milk products that increase immunity, such as kefir and yogurt. Thanks to the probiotics in their composition, digestion is normal, and harmful substances are removed.
Kefir will also help to avoid colds because kefir fungus increases the activity of the intestines, which aims to protect against the entry of pathogenic substances. And calcium stimulates the production of protective antibodies that help fight viruses.
Important! It is recommended to consume fermented milk products on an empty stomach or in the evening.
Garlic
Ginger root is an excellent addition to the list of immune-boosting foods. Its medicinal properties have been appreciated since ancient times. Chinese warriors used lotions with ginger to heal wounds received in battle.
It is recommended to use ginger root in the early stages of a cold, as its effect is similar to that of garlic on the human body. To increase immunity, it is used as a spice, added to various dishes, for example, in soup or porridge, meat, and chicken dishes.
Brewing ginger tea helps strengthen the body’s defenses. Pour boiling water over the finely chopped root and add lemon and honey, taken in equal proportions. Wait for the potion to fill before drinking.
Citrus fruit
Citrus fruits have not been alien to us for a long time, and there is no doubt about their beneficial properties. Lemon contains a lot of ascorbic acids, which are stored not only in fresh fruit but also in juice. Keep in mind. However, that heat treatment destroys vitamin C and prolonged contact of fruit with air.
To increase immunity, add lemon juice to water and drink immediately. But tea is not suitable for improving the body’s protective functions, as boiling water neutralizes the healing substances in its composition.
Orange is another healthy citrus fruit that can help boost your immune system. In addition to ascorbic acid, it contains vitamin A, PP, and group B. Fruits have anti-inflammatory and antimicrobial properties. They have a positive effect on the digestive process.
Sea fish
Marine fish is an unexpected product for immunity in our TOP. First, it is appreciated for omega-3 and then thanks to proteins, A, E, vitamin B group and zinc. There are not enough fatty acids in our body, and to get them from food, choose fattier fish, for example, trout, salmon, mackerel, and tuna.
In addition, marine fish are an excellent source of zinc, which is involved in building immune cells. He is also involved in producing antibodies necessary to protect our body from diseases that cause diseases – bacteria and viruses.
Berries and fruits
If you are interested in what foods boost immunity, pay attention to grapes and chokeberry. They normalize the endocrine system, lower cholesterol levels, and saturate with vitamins and minerals. You can eat fresh fruits and berries and prepare a helpful infusion based on them.
In addition, to increase the body’s defenses, should include raisins in the diet. It positively affects the body’s condition in treating cough and runny nose; it is also good to have it on the menu for bronchitis. The daily norm of raisins is 50-200 g. Drinking a handful of water overnight and drinking fluids in the morning is good.
Rosehip fruits increase the body’s resistance to colds and the adverse effects of germs due to the high vitamin C content. To relieve fatigue, add strength, make tea from rosehips, and do not forget to add honey.