THE IDEAL DIET TO IMPROVE THE IMMUNE SYSTEM.

 

The fear of the coronavirus at this time of pandemic is increasingly important and that is why we must follow the recommendations, wash our hands well often, protect ourselves from a distance from other people, and stay active and healthy, always but especially while this confinement lasts at home.

Our immune system is responsible for defending ourselves against the attacks of viruses and bacteria on our bodies.

For its proper functioning, diet is important and fundamental, in the digestive system, which is where most of the nutrients are absorbed and where the strength of the immune system is eradicated.

Similarly, the digestive system is as important as a healthy liver system.

The key eradicates the correct synergy and operation of:

• Immune system
• Digestive system
• Liver system

That is why eating well depends on:

• Varied and complete content, adding the appropriate ones
• Nutrient quality
• Required amount of these nutrients

In addition to ensuring a good absorption of these nutrients, since it is of little use to eat very well or add many supplements if we are not going to absorb them correctly, as can occur with difficult digestions, specific problems such as food intolerance, food allergy, leaky gut and/or irritable bowel, although there are many more, perhaps these are the most common.

Our immune system needs that energy and those nutrients to be able to “manufacture” those cells that are going to be in a certain way “the defense warriors of our organism”.

The metabolic processes for this require minerals and vitamins, enough so that the enzymes can form the "defenses" in short.

We know that people who have a deficit in any of these nutrients are more susceptible to getting sick, especially in infectious diseases, which are also more severe.

The most necessary nutrients to improve the immune system:

• Vitamin C
• Vitamin D
• Vitamin B6, pyridoxine
• Vitamin B12, cobalamin
• Beta carotenes
• Folic acid
• Zinc
• Copper
• Iron
• Selenium
• Essential fatty acids
• Amino acids, L-arginine, L-citrulline, L-glycine
• Hill

Most of these nutrients can be provided through nutritional supplements, but also through diet.

The foods that will be rich in these nutrients are those that cannot be lacking in this period in which we are most exposed to a serious contagious disease.

On the other hand, the proper diet must meet these characteristics:

• Varied diet
• High protein content, which will provide the necessary amino acids
• Low content of simple sugars that would acidify the body
• Balanced fat content, high in essential fatty acids and very low in saturated fat
• Rich in fresh food and vegetables
• Rich in foods rich in probiotics, such as fermented ones
• Rich in insoluble fibers that provide prebiotics
• Few calories, reduced caloric intake improves the immune system, obesity has been linked to an  increased risk of diseases in infections such as pneumonia
• Stay hydrated, drinking enough fluid content

Protein intake is important, especially of animal origin, which will provide B12, iron, and omega 3.

Diet is as important as taking supplements, in fact, it is not much use to take supplements if we do not eat correctly or do not have the proper diet.

The fruit is very important to improve the immune system, in fact, they are contributions of polyphenols and flavonoids, in fact, the recommendation is to eat fruit before exercising it helps to reduce inflammation, and oxidative stress and improve the immune system.

Polyphenols are in the same way in walnuts, tea, and coffee.

It is preferable to eat whole fruit before juices and smoothies since they provide the fiber that is essential for digestive health and maintaining bacterial flora.

What foods should we include in the diet to provide these nutrients and balance them to improve the immune system?

BETA CAROTENE:

They are the precursors of vitamin A, essential to improve the immune system and reduce inflammation.

Carrots, cabbage, apricots, sweet potatoes, spinach, broccoli, cantaloupe melon, ...

VITAMIN C:

Improves the content of antibodies in the blood channel and differentiates lymphocytes.

Some studies link the reduction in the duration of the cold with the intake of vitamin C.

Citrus, strawberries, kiwi, broccoli, Brussels sprouts, green peppers, ...

VITAMIN D

It is very important since it regulates the production of the protein that acts against infectious agents such as bacteria and viruses.

Vitamin D improves the activity and the number of lymphocytes, for example, when vitamin D levels are very low, as can happen in winter or in areas where there are not many hours of sun, there is a much higher incidence of diseases of the tract respiratory infection including respiratory infections, although there is really no specific study that indicates that a high vitamin D content will protect us from a coronavirus infection.

Eggs, cheese, tofu, mushrooms, salmon, sardines, milk enriched with vitamin D, ...

ZINC:

Zinc is a direct part of the proper functioning of the immune system, helping the development of immune cells and their differentiation.

Some studies indicate that zinc helps reduce the duration of symptoms of a common cold.

Beans, peas, lentils, walnuts, pumpkin seeds, cereals, shellfish such as oysters, crab, lobster, beef, chicken, and yogurt.

PROTEINS:

Protein intake is very important to improve the immune system so that lymphocytes can act effectively.

It does not have to be proteins only from meat, it can be vegetable proteins such as nuts, peas, lentils, milk, eggs, yogurt, fish, cheese, ...

PREBIOTICS:

Both probiotics and prebiotics help improve the microbiota of the digestive system.

Probiotics are part of the bacterial flora, prebiotics are the insoluble fibers that feed probiotics (the bacterial flora itself).

Probiotics are provided by fermented foods such as yogurt, kefir, kimchi, miso, tempeh, sauerkraut, ...

The prebiotics are provided by the insoluble fibers contained in foods such as bananas, beans, onion, garlic, leeks, asparagus, artichoke, whole-grain, etc.