Boost your Immunity with these Foods
The immune system plays a very important role in protecting the body. To strengthen your immune system, in addition to good hygiene, you need a good diet, physical activity, quitting smoking and alcohol, as well as getting a good night’s sleep and proper stress management.
The most important thing we can do to provide the strongest possible immunity is to start with the intestines, where the immune system is really located. By strengthening our intestinal health, we are much less likely to get sick, have allergies, and develop autoimmune diseases.
Healthy eating plays a big role in strengthening the immune system and it depends on a balanced mix of vitamins and minerals. With a few exceptions, it is better to get the vitamins and minerals you need from your diet than in pill form.
Foods that boost your immunity
– There is a strong link between vitamin C and the immune system. Foods rich in vitamin C are: oranges and other citrus fruits, tomatoes, spinach, broccoli, asparagus, papaya, kiwi, mountain fruits, Brussels sprouts, yellow and red peppers. Strawberries are also excellent sources. In fact, vitamin C is found in so many foods that most people do not need to take supplements unless their doctor tells them to.
Vitamin C plays these roles in the body:
* Activates the functions of all cells,
* Gives a powerful antioxidant that neutralizes free radicals and slows down the aging process.
* Helps absorb iron in the body,
* Neutralizes blood poisons,
* Helps heal wounds, burns, etc.
* Helps lower blood cholesterol,
* Helps prevent many viruses and bacterial infections
* Strengthens the body’s immune system,
Like vitamin C, vitamin E can be a powerful antioxidant that helps your body fight infection. Vitamin E is very common in nature, especially in the plant world: whole grains, wheat germ, soy, red cabbage, broccoli, green leafy vegetables, spinach, whole wheat, eggs and vegetarian oils – are the best sources abundant. good vitamin E. Meat contains only this vitamin in insignificant amounts. It is also found in some fruits, such as mania, apricots, avocados, and almonds and nuts. It is also found in small amounts in dairy products.
Vitamin E (tocopherol) – is a liposolin vitamin which is deposited in the liver, adipose tissue, heart, blood muscles, adrenal glands and pituitary gland. It is an integral part of all cells, and especially of subcutaneous tissue cells.
Vitamin E has various functions in the body, among which are:
* With its antioxidant action, it protects cells from aging,
* It supplies the body with oxygen,
* Protects the lungs from polluted air, acts together with vitamin A,
* It stops clotting and thins the blood,
* Soothes fatigue,
* Accelerates healing from burns,
* Protects against various cancers,
* Participates in the formation of reproductive cells in the human body,
* Facilitates the functioning of the nervous and pituitary systems, etc.
* Vitamin E in food should be represented in the last meal before the meal, in order to prepare the body for physical activity, ie increasing the amount of antioxidant substances that creates the opportunity for faster and quantitative neutralization of oxidants, these substances that issued during sports activity.
This important vitamin is part of about 200 biochemical reactions in your body. Foods high in vitamin B6 include: bananas, wholemeal bread, beef liver, fish, poultry, lentils, spinach, potatoes, and more.
– Vitamin B6 or pyridoxine has many functions in the human body. Needed for protein and amino acid synthesis. Affects mood and sleep.
Its roles are:
* Participates in the prevention of nerve and skin damage,
* Reduces the feeling of anxiety in the body,
* Enables nucleic acid synthesis,
* Participates actively in the formation of red blood cells, etc.
* Sources of this vitamin are cereals, red meat, liver, tuna, avocado, etc.
– Has an antioxidant effect that helps strengthen the immune system against infection. Sources of vitamin A are: fish oil, liver, carrots, green and yellow leafy vegetables, eggs, milk and dairy products, butter, yellow fruits. Vitamin A (Retinol)
– Vitamin A is the first vitamin discovered. It is soluble in fat while stored in the body and does not need daily consumption. It is also known as growth vitamin or as an anti-infective vitamin. It is not stable at high temperature. It is presented in two forms: retinol-found in products of animal origin and provitamin (b-carotene) found in products of plant origin.
– Vitamin A these roles:
* Creates retinal pigment,
* Acts against night blindness and cures eye disease,
* It acts as an antioxidant and prevents the formation of tumors,
* It promotes growth, bone bones, helps healthy skin
* strengthens the immune system,
* Creates resistance to infections in the respiratory organs,
* Helps to cure acne and ulcers, etc.
– Sources of vitamin A are: fish oil, carrots, green and yellow vegetables, eggs, milk, etc.
As mentioned above, it is best to get most of your vitamins from food, but vitamin D may be an exception to this rule. Sources of vitamin D are: fish meat and oil, milk, oils, cheese, butter, egg yolk, mushrooms, yeast, liver. -Vitamin D is also found in some plants: avocados, bananas, cocoa, wheat germ and fortified foods such as milk, orange juice and cereals, but Vitamin D can also be obtained from the sun.
– Vitamin D, respectively its active form calcium calferol, helps the body use calcium and phosphorus, which are the main factors for bone and tooth health. Lack of vitamin D is a consequence of improper nutrition and insufficient exposure to sunlight.
– Vitamin D is naturally produced in the human and animal body, especially in fish. Found in the liver. Under the influence of the sun, it is synthesized under the skin with the help of a cholesterol derivative. Vitamin D can also be artificially produced in the laboratory.
Its roles are:
* Facilitates the absorption of calcium and phosphorus from the intestines into the blood and contributes to the process of bone and tooth formation,
* Vitamin D deficiency in children results in rickets – softening and deformity of the bones, which weaken and can not keep the body,
* Performing neuro-muscular impulse,
* Muscle contraction process etc.