Immunity is a complex system, the work of which depends on many factors. This is the ability of our body to protect it from viral, bacterial and other infections by producing specific protective proteins (antibodies) that recognize and destroy malicious “guests”. There is no magic pill to strengthen the immune system, but hypothermia, prolonged stress, lack of sleep and fresh air, and especially poor nutrition can weaken the body’s defenses. We understand what you need to eat to maintain and strengthen the protective properties of the body.
Vegetable and animal protein
Protein consists of amino acids involved in the construction of antibodies and leukocytes – blood cells responsible for immunity. Among them there are two most important essential amino acids that are not synthesized in the human body, that is, they can enter it only with protein food – lysine and threonine.
Lysine
One of the most important amino acids for our body, participates in almost all physiological processes, serves as a building material for tissue growth and regeneration. But the most important thing for immunity is that lysine is involved in the synthesis of the very antibodies that resist viruses.
Where it contains: aged cheeses (“Parmesan”, “Cheddar”, “Swiss”), fish (especially chum salmon, pink salmon, pollock, lean herring, perch), red caviar, squid, beef, chicken, low-fat cottage cheese. There is less of it in vegetable products, but it can be found in lentils, beans and other legumes and in nuts (especially pistachios and peanuts).
Threonine
Like lysine, it is involved in the process of antibody production. In addition, it normalizes the nervous system and helps to fight stress, which is also important for maintaining immunity.
Where it contains: cottage cheese, poultry, fish, red caviar and meat, from vegetable products — soy, lentils, beans, peanuts, sunflower seeds and sesame.
Vitamins
Many vitamins have a direct effect on the functions of the immune system, having an immunomodulatory effect. The main ones among them are vitamins A, E, D and some vitamins of group B. But vitamin C, contrary to popular belief, is not included in this list: its effect on immunity has not been proven by any studies.
Vitamin A
One of the most important vitamins for immunity. It stimulates the production of antibodies and increases the body’s resistance. Foods rich in this vitamin are best consumed in combination with fats for its full assimilation.
Where it is contained: in cod liver oil, eggs, butter, milk, beef liver. In plant products, it is contained in the format of provitamin A (beta-carotene). There is a lot of it in red, yellow and orange vegetables and fruits, especially in sweet potatoes, squash pumpkin and carrots, as well as spinach, romano salad and kale cabbage.
Vitamin D
Studies show that vitamin D can have an antiviral effect. It is produced in the body under the influence of direct sunlight.
Where it contains: cod liver, fatty fish, red caviar, egg yolks, butter, goat’s milk, fatty cheeses. In plant products, its content is insignificant, some mushrooms (champignons, chanterelles and morels) are the richest in it. Therefore, those who adhere to a vegan diet should take vitamin D additionally.
Vitamin E
It is widely known as a vitamin of beauty and youth, and its immunomodulatory properties undeservedly remain in the shadows. Meanwhile, vitamin E stimulates the activity of white blood cells – the main cells of the immune system.
Where it is found: in vegetable oils, nuts, soy, leafy vegetables, avocado, whole grain bread and egg yolks.
B vitamins
They play an important role in the cellular metabolism of the body, and some vitamins of this group directly affect the immune system. These include vitamin B2 (riboflavin), B5 (pantothenic acid), B6 (pyridoxine) and B9 (folic acid). They are involved in the production of antibodies and ensure the health of the mucous membranes.
Where it contains: beef liver, lean meat, dairy products, leafy vegetables, fish and seafood, chicken, eggs, legumes, whole grain oatmeal, bananas, nuts and seeds, spinach.
Trace elements
Pumpkin seeds are a rich source of zinc
Maintaining the balance of all trace elements is important for good health. But two are especially important for immunity – selenium and zinc, which are involved in the formation of cells of the immune system, the synthesis of antibodies, are important components of metabolism.
Where it contains: nuts, meat, egg yolks, cabbage, carrots, legumes, leafy green vegetables, seafood, especially oysters, olives, garlic, liver.
Probiotics
The state of the intestinal microflora is of crucial importance for the work of the immune system. It is this organ that is “responsible” for the absorption of nutrients useful for the body, and the bacteria living in the intestine participate in the production of substances necessary for the body’s immune response to any invasion from the outside.
Where it contains: fermented dairy products containing bifidobacteria and lactobacilli (natural yoghurts, bifidocephir, acidophilus), fermented foods such as sauerkraut, kimchi, as well as garlic, onions, legumes, jerusalem artichoke, asparagus, wheat bran and bananas.
Natural antibiotics
This is what products with antiviral and bactericidal effects are called – garlic, onion, horseradish, ginger. However, the antiviral and bactericidal effect of onions, as well as garlic, is manifested only when eaten fresh.
Horseradish root contains lysozyme, which has an antimicrobial effect. In addition to this element, the product is rich in vitamin C, B vitamins, valuable trace elements. It is also recommended to use it fresh, adding finely grated in sauces.
Ginger root is useful as an anti-inflammatory and antioxidant due to its gingerol content. It is recommended to add it in grated form to salads, juices, cocktails and sauces.