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Find out which foods are rich in fatty acids to strengthen your immune system

To stay healthy, it is important to maintain a highly functioning immune system to protect against infections, bacteria and viruses.Getting enough rest each night and reducing stress levels are essential for immune health, but the most important thing is to satisfy all of them. your nutritional needs Recent studies have shown this Fatty acids Essential oils play a huge role in strengthening the immune system and incorporating healthy fats into your diet will keep you looking your best all year round. a green planet“.

The role of fatty acids in the immune system

Scientists analyzed the effects of fatty acids and their reactions to immune system receptors and found that the intake of fatty acids, such as omega-3s, signals free fatty acid receptors. (FAR) which regulate not only the immune system and metabolism but also the control of inflammatory responses .

Fatty acids don’t respond FAR AWAY When participants were given healthful amounts of foods rich in unsaturated fatty acids derived from plant sources, the scientists found that they stimulate the proliferation of T lymphocytes. .

T cell function is vital to our immune health because they check for cell abnormalities, kill bacteria-infected cells, kill cancer cells, activate other immune cells, and protect our bodies from autoimmune diseases. .

Because many autoimmune and inflammatory diseases, such as diabetes, multiple sclerosis and arthritis, are so prevalent in our world today, the ability to control inflammation and improve immune health through a fatty acid diet is very exciting. ..

sources of healthy fat

It is important to note that consuming saturated fatty acids will not positively affect the immune system. Eating healthy fats is essential to gain positive benefits for our immune health. So what are the healthful sources of unsaturated fatty acids?

Our body is able to produce all the fatty acids we need, with the exception of linoleic acid (omega-6) and alpha-linolenic acid (omega-3). To maintain a highly functioning immune system capable of boosting T lymphocytes, we need to incorporate omega-3 and omega-6 fatty acids into our diet..

Plant foods rich in linoleic and alpha-linolenic acid with an omega3 / omega-6 ratio:

Walnuts:

Rich in omega-6 fatty acids with a good proportion of omega-3s, walnuts are also rich in antioxidants which greatly aid the immune system..

Chia seeds:

Contains 2,282 mg of omega-3 and 752 mg of omega-6 fatty acids in one tablespoon.

vegetables:

Dark leafy vegetables are low in fat but have a favorable omega 3 ratio. The best sources of dark leafy vegetables in this category are spinach, watercress, and turkey..

Flax seed:

Contains 3600 mg of Omega 3 in 2 tbsp

Beans :

It has a very high Omega 3 ratio that weighs 15 times that of Omega 6.

Cabbage:

Especially broccoli, 208 mg of omega-3 to 62 mg of omega-6 in one cup.

Winter squash:

Excellent source of omega-3 fatty acids.

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