We’re in the middle of winter, the season for colds, pneumonia, flu… To complete the spectrum of pathologies, covid-19 is still very much present. In addition to vaccinations, taking necessary measures such as using masks when necessary, understanding warning signs to know when to seek medical attention, and good eating habits are fundamental pillars of coping with respiratory illness season.The key is to consume it reasonably Foods that promote the proper functioning of the immune systemour defense system against pathogens.
Specific foods that are good for strengthening the immune system, such as those rich in zinc, omega-3 fatty acids or vitamin C, are often mentioned. However, immunonutrition, defined as the field of nutrition devoted to the study of the processes by which nutrients modulate the action of the immune system and their use for this purpose, goes far beyond the suggestion of isolating nutrients. What matters is the whole.
As the author of this book explains Immunonutrition (Catarata-CSIC, 2023), Adequate nutrition is key to an optimal immune response. “This is because Cells of the immune system have nutritional needs able to perform its functions. For example, adequate protein intake is critical for optimal antibody production,” they note.
The importance of the microbiome
The connection between diet, microbiome and immune system is becoming increasingly clear.Among other functions, the microbiota is involved in the absorption of vitamins, energy utilization of food compounds or Protect against pathogenic organisms.
The Mediterranean diet never fails
this Plenty of fruits and vegetables Diet is crucial to keeping your immune system healthy.As the author of an article puts it Comments posted on hospital nutrition”, “A pro-inflammatory diet high in processed products, red meat, sugar, and high-fat foods is associated with greater inflammation and contributes to the development of chronic diseases such as obesity, type 2 diabetes, cardiovascular disease, or cancer. ,etc. ” In contrast, “a diet high in vegetables and fruits has anti-inflammatory properties and may prevent these chronic diseases. “They are too Your best ally in the fight against acute illnesses like influenza or COVID-19. What does a vegetable-rich eating pattern look like? Mediterranean diet.
Examples of healthy foods that are good for your immune system
These are just Some examples of foods that can help strengthen your immune system. As already said, there is no evidence that specific foods or nutrients themselves help improve defenses. The key is to choose a variety of healthy products.
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