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Foods that strengthen the immune system

From the desire to prepare our body for the cold season, we often try extreme solutions, from vitamin cocktails to detox diets, most of these methods being totally ineffective, some even risking robbing our bodies of extremely important vitamins and minerals, especially in this period. period, says dietitian nutritionist Adina Rusu.

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Adina Rusu stated for Agerpres that, as much as we would like it, there is no miraculous solution to strengthen our immune system in anticipation of the cold season, the ideal and lasting solution is the adoption of a healthy lifestyle.

In his opinion, quitting smoking, avoiding excess alcohol, maintaining an optimal body weight, avoiding a sedentary lifestyle and, last but not least, adopting a balanced diet are the basis for a good functioning of the organism.

“From currants to broccoli, from pepper to eggs, from garlic to parsley, the first aid for the immune system comes from food. Foods contain a multitude of molecules that intervene to strengthen and stimulate the correct functioning of the immune system, but of these are certainly the most effective antioxidants, compounds capable of counteracting oxidative stress, the process that leads to the formation of free radicals and which is involved in numerous pathologies “said the nutritionist.

The most powerful antioxidant our body has to defend itself against external aggressions, Adina Rusu tells us, is glutathione.

“Glutathione is a compound made up of three amino acids (glycine, glutamate and cysteine), with hepatoprotective function, protecting the liver from the effects of oxidative processes. Glutathione is produced by our body, but some of its precursors are found in foods such as cruciferous (especially broccoli), avocados, asparagus, spinach, apples. In addition, all foods rich in selenium (such as fatty fish, egg yolks, milk and meat) and sulforaphane (garlic, onions and cruciferous vegetables) stimulate the endogenous production of glutathione “.Adina Rusu explained.

According to him, another important antioxidant for immunity is ascorbic acid or vitamin C, a compound found in foods such as chili, bell pepper, black currant, parsley, rocket, kiwi, as well as citrus and cruciferous vegetables (broccoli, cabbage , cauliflower). Vitamin E or tocopherol, a compound found in vegetable oils and especially in extra virgin olive oil, avocado, dried fruit, oilseeds and whole grains, is also an excellent ally for the immune system. Two other important antioxidants are vitamin D and beta-carotene, precursor of vitamin A. The main source of vitamin D is sunlight, while in food this compound is present in cod liver oil, in fatty fish ( mackerel, sardines, tuna and salmon), shellfish, egg yolk, cheese and butter. Beta-carotene is present in cod liver oil, liver, chilli, yellow-orange fruits and vegetables (e.g. carrots and squash), broccoli and green cabbage.

But, Adina Rusu points out, for a balanced immune response of the organism, food sources of B-complex vitamins, such as meat and whole grains, as well as legumes, eggs, fish and dairy products should not be neglected.

“There are also some foods whose consumption should be limited, because they can trigger a pro-inflammatory process that can be at the root of some pathologies. Among these we mention refined carbohydrates, baked goods, processed products, sweets In addition, for good immunity, particular attention must be paid to the intestinal microbiota. Probiotics and prebiotics are essential for the state of eubiosis, for the balance of the intestinal microbiota. Therefore, the diet must also provide an optimal intake of fermented foods, such as kefir or yogurt or even pickles.As for prebiotics, non-digestible dietary fibers that feed beneficial microorganisms in the intestine, are found in foods such as garlic, onions, leeks, bananas and wheat.showed the nutritionist dietician.

He recalled that, to have a balanced immune system, it is good to include in the menu of the day a large amount of fresh fruit and vegetables, varied and as colorful as possible, whole grains, good quality proteins and low fats, of course, including the benefits for the body.

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