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Have you ever wondered why you get sick more often than others? Check what foods you should eat to boost your immune system.
Causes of decreased immunity
With age, the efficiency of the immune system decreases, which is no longer able to perform its function effectively. This can lead to more frequent infections. Doctors confirm that daily habits have a huge impact on immunity. These include:
- diet,
- smoking,
- alcohol consumption,
- amount of sleep,
- stress,
- physical activity.
12 products that will increase your immunity
- Allicyna
- Vitamin A
- Vitamin C
- Vitamin D
- Vitamin E
- Zinc
- Omega-3 fatty acids
- Turmeric
- Melatonin
- Copper
- Probiotics
- Selen
Allicyna
It's a compound made when you crush or chop garlic. It has been found to reduce inflammation and naturally support immunity. It is a substance that helps fight viruses, bacteria and fungi.
How to smuggle garlic into everyday meals? Just add it to soups or cooked vegetables.
Vitamin A
Sweet potatoes and carrots are excellent sources of beta-carotene - a precursor to vitamin A. It helps to create the mucous membranes of the respiratory tract, creating a protective barrier that prevents various microorganisms from accessing the body.
One sweet potato supplies over 150 percent recommended daily intake of vitamin A.
Vitamin C (ascorbic acid)
Vitamin C is known to support the immune system and is essential for proper functioning. It is a vitamin that does not protect the body during an infection, but studies confirm that its regular consumption reduces the risk of catching a cold.
Check the symptoms of vitamin C deficiency
See the gallery of 6 photos
Vitamin D
Vitamin D has anti-inflammatory and immunoregulatory properties, so it can activate the immune system. Research shows that it strengthens immune cells, including lymphocytes and macrophages, which protect the body against pathogens.
People who suffer from vitamin D deficiency are prone to infections and other disorders related toresistance.
Vitamin E
Vitamin E plays an important role in supporting the immune system. It is fat-soluble, increases the activity of white blood cells and supports the body's ability to protect against invading viruses and bacteria.
Sunflower seeds are a great source of vitamin E. Only a quarter of a glass of seeds is enough to provide a person's daily requirement for this valuable nutrient.
Zinc
Zinc is responsible for the functioning of over 300 enzymes, so it is crucial for maintaining he alth. It also takes part in many important processes in the body, including human immunity.
Research confirms that low zinc consumption affects the production of certain immune cells - the less zinc we supply, the worse our immunity. The recommended daily zinc intake is:
- for women - 8 milligrams,
- for men - 11 milligrams.
The most zinc is found in oysters, pumpkin seeds, poultry and red meat.
Omega 3 fatty acids
By eating salmon, flax seeds, walnuts, and chia seeds, you can boost your immune system. These foods are rich in omega-3 fatty acids, which help the immune system fight infection and reduce inflammation.
Omega-3 fatty acids help maintain homeostasis in the body, support the treatment of allergies and increase natural immunity.
Turmeric
Turmeric is anti-inflammatory, increases the activity of immune cells and enhances the body's antibody response. Thanks to its antifungal, antibacterial and antiviral properties, it comprehensively supports the immune system and improves immunity.
To increase the body's ability to absorb curcumin, combine it with black pepper and olive oil.
Melatonin
Melatonin is a hormone produced by the pineal gland known as the sleep regulator. Sleep plays a key role in the immune system. During sleep, the body can regenerate and rebuild itself, thanks to which the body gets rid of dead cells from the lymphatic system.
Experts emphasize that people who do not have a problem with sleep and sleep well enough get sick much less often. A lot of melatonin is found in goji berries, cherries, milk and eggs.
Copper
It is an essential mineral found in all tissues of the body. Takes part in the production of red blood cells. Not getting enough copper in the diet can lead to neutropenia, which is a decrease in the number of neutrophils in the blood. Neutrophils help fightinfections, especially those caused by bacteria.
Crustaceans, nuts, giblets and seeds are rich sources of copper.
Probiotics
Human intestines contain up to 80 percent. of the body's immune cells, which is why it is so important to take care of them. For this, doctors recommend the use of probiotics. The beneficial bacteria in them help build immunity in the gut.
Introducing more probiotics to your diet is very simple. It is enough to eat yoghurt, kefir, silage or kombucha.