How to strengthen the immune defences through nutrition Dr Giusto Cristina - nutritionist biologist
Immune defences can be weakened for various reasons, with varying effects from person to person; some actions and behaviours that put the integrity of our immune system at risk are
- Wrong and unbalanced diet
- Excessive consumption of alcoholic beverages
- Stress
- Environmental and climatic factors
- Smoking
- Taking antibiotics
- Sedentary lifestyle
- Insufficient night rest
Of the listed causes, diet is certainly the most important: deficiencies in certain foods known to boost the immune system can impair the immune response to harmful stimuli. For this reason, a balanced and complete diet is essential to ensure the functioning of the immune system .
It is very important, in combination with a healthy lifestyle, to adopt good eating habits: a varied and balanced diet provides the body with a broad spectrum of substances to assimilate, such as molecules with anti-inflammatory or antioxidant action, which support the immune system and help maintain well-being.
Intestinal well-being is strongly related to the integrity of the immune system: the microbiota, even before the mucous membranes, is the first barrier against potentially harmful microorganisms. The immune system's response is closely related to the health status of the intestinal microbiota, which can be helped by probiotics and prebiotics contained in immune-boosting foods.
Probiotics: foods containing live microorganisms (Lactobacilli and Bifidobacteria mainly) that benefit the host. Main sources: yoghurt, buttermilk, kefir, sauerkraut, gherkins, fermented soya.
Prebiotics: in order to live and proliferate, probiotics need proper nutrition, i.e. prebiotics, which are found in certain foods. Main sources: leek, garlic, onion, beans, artichokes, chicory, bananas.
Many vitamins have antioxidant action, i.e. they help respond to oxidative stress, a process that leads to the formation of free radicals.
Vitamin C: is the most celebrated and best known of the immune-boosting vitamins. Main sources: peppers, chilli peppers, citrus fruits, parsley, rocket, cruciferous vegetables (cabbage, turnip greens, savoy cabbage, broccoli), kiwi.
Vitamin E: with a powerful antioxidant effect, it is essential for maintaining an efficient immune response. Main sources vegetable oils (peanuts, maize, sunflower, extra virgin olive oil), avocado, nuts, whole grains, kiwi.
Vitamin D: not only important for bone health, it stimulates immune system cells and modulates inflammatory processes. Main sources: fish (mackerel, sardine, tuna and salmon), prawns, egg yolk, cheese and butter. Mushrooms are the only vegetable source.
b-Carotene and Vitamin A: Vitamin A and beta-carotene, its precursor, have also shown positive effects on the immune system. Main sources: beta-carotene abounds in yellow-orange fruits and vegetables such as carrots, pumpkin, tomatoes, melon, apricots, green leafy vegetables such as chard and herbs.
B vitamins: vitamin B6 is found in cereals and whole-grain flours, avocados, spinach, broccoli, dried fruit; vitamin B12 is found in eggs, milk and cheese, seafood and fatty fish.
Lipids are important components of the cell membrane and dietary intake of unsaturated fats can contribute to the formation of structures on the membrane of lymphocytes. Furthermore, omega-3 fatty acids are precursors of substances that modulate the inflammatory response. Main sources: vegetables, such as nuts and extra virgin olive oil, but also fatty fish.
Some minerals and metals are present in the body in very small quantities, the so-called trace elements, but they have a fundamental function in the functioning of many enzymes and metabolic processes, including the immune system.
so-called trace elements, but they have a fundamental function in the functioning of many enzymes and in many metabolic processes, including those of the immune system.
Selenium and Zinc: important metals for their antioxidant activity and role in regulating the immune system. Main sources: fish and meat, wheat and oats, legumes
Iron and Copper: participate in cellular immunity and antibody production. Main sources: beef, eggs, lentils, anchovies, sardines, tuna, liver, mushrooms, almonds.
(Article by Dr Giusto Cristina - Nutritionist Biologist)
