The body's immunity depends on many factors, and the most important of them is the diet. A properly balanced diet has a positive effect on the functioning of the immune system. Check what products should be included in the daily menu.

Strengthening immunity should be taken care of throughout the year, but in the autumn and winter period, our body is particularly susceptible to infections. That is why it is so important that meals are rich in vitamins and minerals that support the immune system at three different levels: physical barriers, cellular immunity, and antibody production.

Immunity starts in the gut

The intestines contain the most lymphocytes that protect the body against pathogens. If we do not take care of a balanced diet every day and provide the body with the right amount of vitamins and minerals, our immune system will be more susceptible to viral and bacterial infections. The immune-boosting diet should include vegetables and fruits that are rich in so-called antioxidants (otherwise: antioxidants). These are mainly vitamins A, C and E, present e.g. in carrots, spinach, broccoli, tomatoes, peppers and citrus.

Role of vitamins and trace elements

  • Vitamin A

Vitamin A has anti-inflammatory properties and plays a key role in boosting immunity. It participates in the development of the immune system, and plays a regulatory role in the cellular immune response. Vitamin A can be found, among others, in dairy products, eggs, animal offal, liver and spinach.

  • Vitamin B6

Vitamin B6, otherwise known as pirodoxine, is essential for the proper functioning of the body. Its too low level reduces immunity, more frequent infections, as well as problems with concentration, deteriorated mood or skin changes. The main sources of vitamin B6 are vegetables - especially potatoes and broccoli, as well as whole grains, dairy products, eggs, bananas and soybeans.

  • Vitamin C

Vitamin C, or ascorbic acid, is essential for the proper functioning of the body. Supports immunity, has an antioxidant effect, regulates the proper absorption of iron, strengthens bones,teeth and gums. It is a powerful antioxidant that strengthens the body's immune defenses. Fruits and vegetables that are a valuable source of vitamin C include, among others rosehips, berries, citrus fruits, red pepper and parsley.

  • Vitamin D

Vitamin D strengthens the epithelial barrier and thus is an obstacle to pathogens. Due to the presence of its receptors on immune cells - T and B lymphocytes, as well as on antigen presenting cells, it plays an important role in the innate response of the organism. Vitamin D is synthesized in the skin under the influence of solar radiation, but in our climate, this synthesis is effective only from May to September and only on cloudless days. That is why it is so important to get it also from food. Fatty fish or egg yolk is only able to cover 20 percent. its daily requirement. Vitamin D supplementation plays a key role - both for children and adults.

  • Zinc

Zinc has a positive effect on the body's immune response, and thus prevents infections. It has antiviral properties - it inhibits the activity and multiplication of some viruses. We can find zinc, among others in liver, meat, buckwheat, pumpkin and sunflower seeds and eggs.

  • Selenium

Selenium deficiency causes a decrease in immunity and increases the risk of infection in the body. That is why it is so important that the daily diet contains products that are its valuable source. The main source of selenium are nuts - especially Brazil nuts, as well as poultry, fish, eggs and wheat.

Products supporting immunity

There are dairy products on the market that contain valuable vitamins, e.g.Actimel . In a small handy bottle we find vitamins B6 and D, which help in the proper functioning of the immune system, and three types of live bacteria cultures:

  • strain of bacteriaLactobacillus casei Danone ,
  • yogurt culturesLactobacillus bulgaricusiStreptococcus thermophilus.

Actimel does not contain dyes (the color of the product, depending on the flavor variant, may come from the added concentrates of plant origin). Cherry-Acerola, Blueberry-Blackberry and Blueberry-Pomegranate actimels are additionally a valuable source of vitamin C.

Remember about probiotics

Probiotic bacteria stimulate the natural immune mechanisms and protect against the development of infections. Some have the ability to produce substances that change the pH, which prevents the growth of pathogenic bacteria.Yoghurt, kefir and silage provide the body with millions of probiotic bacteria, restoring the balance of the bacterial flora in the gut.

Physical activity and the strengthening of immunity

In addition to a proper diet, regular physical activity, especially outdoors, plays an important role in building immunity. If you do not know what type of activity to choose, remember the 3x30x130 rule (spend 30 minutes at least 3 times a week on an activity with your heart rate reaching 130 beats per minute).

Also, don't forget to rest and get enough sleep. An exhausted body is more susceptible to infection.

Category:

Diets