12 foods that strengthen the immune system

 

12 foods that strengthen the immune system

 

It has been proven that a good diet helps improve the immune system, therefore you will not have many diseases. Many of these foods have enough vitamins and minerals that help improve the body's response to various illnesses or colds.

 

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According to the World Health Organization, a balanced diet should have a balanced caloric intake; fats must not exceed 30%; saturated fats 10%; trans fat 1%; sugar should be less than 10% and some recommend that it be less than 5%; salt should not exceed 5 grams per day, which is equivalent to 2 grams of sodium per day. The Argentine newspaper Clarín gives us a list of 12 foods that we can consume to have a good defensive system.

 

1. Almonds

 

 

This dried fruit contains more fiber than any other similar, they are also rich in protein, vitamins B and E, healthy fats, iron, calcium, phosphorus. Vitamin E is essential for the immune system, it is fat soluble which means that it needs fat to act properly, it also helps growth and detoxifies the body.

 

According to biotrendies, consuming 20 almonds (24 grams) daily gives the body 150 calories and contributes to the daily dose of vitamin E in the body, and eating almonds helps maintain cholesterol levels. Also the BodyMente portal explained that it is highly recommended for diabetics because it has a low glycemic index.

 

2. Garlic

 

 In ancient times it was used to cure infections due to its antibacterial, antiviral and antifungal properties, this food reduces blood pressure and slows the hardening of the arteries. A component of garlic is "allicin" which helps to improve the immune system.

 

In the Cuidate medicine portal, Miguel Ángel Martínez, member of the nutrition area of ​​the Spanish Society of Endocrinology and Nutrition (SEEN) explained that garlic contains about 1% of the amino acid alliin that is responsible for generating allicin, it also has proteinogenic amino acids, inulin, potassium, calcium, magnesium, selenium, vitamins B1, B2, B3, B5 and B6.

3. Poultry

 

When one is sick, viruses invade tissues of the upper respiratory tract and the body responds by causing inflammation, the body in response defends itself by generating mucus. In general, chicken soup is always eaten, a food that fights cold symptoms and prevents the same. In addition, the chicken stops the movement of cells and prevents the appearance of mucus. Now, the Food and Agriculture Organization of the United Nations (FAO) explained that chickens are an important source of polyunsaturated fatty acids such as Omega-3. The dietary contribution can be satisfied with 100 grams of chicken meat, they contribute between 40% and 50% of the daily dose of an average adult, in addition the FAO confirmed that poultry are the staple food of people with low incomes. 4. Broccoli Broccoli is a vegetable that has the highest known nutritional value, it has several vitamins such as A, C, B1, B2, B3 and B6, the broccoli stem has many properties such as antioxidants and fiber. According to the "Arthitis Foundation", broccoli has a chemical compound that stimulates the immune system, also fights free radicals that help tissue damage and contribute to aging. The BodyMente portal recommends consuming a serving of 200 grams of broccoli, this will cover the basic needs of vitamin C, folic acid and two-thirds of vitamins A. It is also a food that does not have many calories and is a great source of calcium, potassium, iron, iodine, zinc, copper and manganese.

 

5: Dark chocolate

 

Theobromine is the component of dark chocolate, this protects the white blood cells from free radicals and although it helps the immune system, the daily dose should not be exceeded, because it has many calories and saturated fat. They are rich in enzymes, anti-inflammatory properties and are packed with vitamins.

 

Dark chocolate not only benefits the immune system, it also helps it is good for the body, according to Elle Magazine, chocolate is antidepressant due to phenylethylamine; promotes proper blood flow thanks to catechins, epicatechins or procyanidins .; lowers blood pressure and improves circulation by nitric oxide; increases the feeling of fullness, prevents skin aging and improves memory.

 

6. Mushrooms

Mushrooms have large amounts of vitamin B, riboflavin, niacin, and selenium, this is responsible for increasing defenses, it also has polysaccharides that are molecules that increase immune function. The BodyMente portal explained that the mushroom works thanks to its beta-glucans that potentiate the immune system.

 

It also has similarities to the "shiitake" mushrooms used by Chinese culture to regenerate at the cellular level; they increase the production of interferon, which is used for the remission of diseases such as AIDS, due to its valuable properties to combat different types of viruses; the fiber in mushrooms is beneficial for intestinal problems.

 

7. Citrus

 

 

Lemons, oranges, mandarins, grapefruits and all citrus fruits stimulate the immune system thanks to their large amounts of vitamin C. A study carried out by the Scielo Electronic Library, vitamin C is a micro-nutrient recognized as a power against acute infections, common colds and whose effectiveness on the immune system has been studied.

 

For decades, the scientific community has emphasized the correct diet, nutrition and the proper functioning of the immune system. Citrus fruits contain probiotics, probiotics and minerals in addition to vitamin C, B6, Zinc.

 

8. Spinach

 

Like broccoli, spinach has large amounts of antioxidants and beta-carotenes that increase the immune system's ability to fight infections; it also favors cell division which repairs DNA. The nutritional power of spinach is in the vitamins and minerals. The BodyMente portal recommends consuming 100 grams of this food that provides all the vitamin A, half of the vitamin C, a quarter of magnesium and iron that the body needs.

 

The Zonadiet dietary portal explained that spinach prevents cell damage and reduces the risk of cardiovascular and degenerative diseases, prevent atherosclerosis and prevents cholesterol from oxidizing and generating LDL, which is bad cholesterol.

9. Kiwi

 

The kiwi is a nutritional bomb, it contains twice the vitamin C of the orange, twice the vitamin E of the avocado, and the large amount of vitamin A, it has the same amount of potassium as the banana, vitamin K, which stimulates red blood cells It also has dietary fiber that helps reduce constipation and cholesterol. The Chilean radio FMD2S website explained that kiwi strengthens the bone system due to the presence of minerals such as copper and magnesium; In addition, eating this fruit covers 10% of the nutritional needs of humans and limits that it is good for the creation of antibodies.

10. Fatty fish

 

Fatty fish like salmon and tuna are rich in Omega-3 fatty acids that help fight rheumatoid arthritis occurs when the immune system attacks a healthy part of the body. Carlos Rubiños, nutritionist of the nutritional program "To eat healthily" proposed by the Ministry of Production of Peru explained that the consumption of blue fish such as bonito, mackerel, horse mackerel and anchovy is essential to prevent diseases. In addition, fish protect the body from bacteria, viruses and fungi by producing antibodies that block and expel them, its natural oil has a positive influence on the immune system and he explained that the intake of fish fight inflammatory processes, skin rashes, fatigue and fever associated with diseases.

 

11. Watermelon

 

Watermelon is a fruit rich in vitamins A and C that are immune function boosters. A publication of Nutrition Research, watermelon has a great antioxidant capacity and bioactive compounds that contribute to health, its consumption is linked to the reduction of inflammation and disease.

 

According to the Spanish digital newspaper OKdiario, its consumption is suitable for anyone, it is also a good source of hydration since this fruit provides almost 90% of the water in its structure. An interesting fact is that watermelon has beta-carotene, which generates pigments in the retina of the eye that protects against age-related macular degeneration.

 

12. Green tea

 

 

This hot the drink has beneficial compounds that dramatically support the ability to increase the number of "regulatory T cells" for the immune system and suppress disease. A study carried out by the Elsevier publishing house commented that green tea is very popular for its xanthic bases, a natural stimulant of the nervous system that helps alertness and alertness.

 

Its high content in flavonoids makes the immune function more powerful, it is also a good source of L-theanine that contributes to the production of white blood cell components that fight germs. The same study stated that you can drink this drink when you have stomach problems, bronchitis, menstrual cramps and it is also an excellent fat burner. Its only contradiction is to avoid it if a person is under 12 years old or if they have an allergy to caffeine.

 

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The relationship between food and health will always be present; Research from the "Journal of traditional and complementary medicine" shows that the components of certain foods plus an adequate assimilation of nutrients such as zinc, selenium, iron, copper and vitamins help to maintain good health and improve the immune system.

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