Dieting to Improve your Immune System
Diet strongly influences the ability of the immune system to protect the human body against diseases.
The immune system plays two vital roles in the human body:
- It produces antibodies and stimulates specialized cells to destroy foreign intruders, such as germs, viruses, bacteria, or to neutralize their toxic products.
- It keeps under control the cells of the body to ensure that they are not abnormal or degenerating.
Each spring, as the environmental temperature changes, the immune system gets weaker and all kind of sicknesses can occur. To protect our body and boost our immune system, we should do a couple of things, such as:
- Eat a diet high in fruits, vegetables, and whole grains, and low in saturated fat.
- Exercise regularly.
- Maintain a healthy weight.
- Avoid smoking and alcohol drinking.
- Get good quality sleep.
One of the most important aspects for a stronger immune system is focused on the diet. To re-boot your immune system through diet, there are several strategies that can be implemented:
- Detox your body with a short term cleaning diet LINK LA DIETA DE DETOXIFIERE;
- Avoid at least for a while the consumption of meat or eat organic meat- conventional meat is often laden with antibiotics, which weaken the digestive system the immune system.
- Supplement you diet with probiotics: they are full of beneficial bacteria.
- Eat seasonal, local fruits and vegetables.
Two major diet changes can be made to help your immune system:
- Enrich your diet with antioxidants;
- Make sure you are getting enough nutrients and micronutrients.
Fruits and vegetables can make your immune system stronger due to their high content of antioxidants. Antioxidants are vitamins, minerals, and other nutrients that protect and repair cells from damage caused by free radicals. Free radicals (oxidants) are the toxic byproducts our bodies make when we turn food into energy. They are also byproducts of cigarette smoke, pollution, sunlight exposure, and other environmental factors. Free radicals are capable of damaging DNA and suppressing the body’s immune system. When they interfere with your immune system they make you more vulnerable to colds, flu, and other infections.
The three major antioxidant vitamins are beta-carotene, vitamin C, and vitamin E. They can be found in colorful fruits and vegetables. Some rich sources of antioxidants are: beets, broccoli, cantaloupe, carrots, pink grapefruit, spinach, tomatoes, watermelon, broccoli, Brussels sprouts, green or yellow peppers, nuts, sunflower seeds, prunes, apples, all berries, alfalfa sprouts, onions, eggplant
Two mineral antioxidants that may help boost immunity are zinc and selenium, and they come from: oysters, red meat, poultry, beans, nuts, seafood, tuna, whole grains, fortified cereals, and dairy products.
Not only oxidants, but macr-onutrient deficiencies can weaken the immune system, too. The energy intake has an important influence on immune activity. Undernourished people or, on the contrary, the obese people are at greater risk from infections. For example, low calorie diets of 1200 kcal or less per may reduce immune function. The same result is given by excessive energy intake, obesity being linked to an increased rate of infectious disease. From this point of view, to ensure a strong immunity system, the diet should be nutritionally balanced.
In conclusion, to maintain the strongest immune system possible, you must have a nutritious and balanced diet. If you will also complete diet with physical exercise and reduce the stress, your immune system will never let you down.