Imagine an old medieval castle, with towers, lace and soldiers lined up against the invaders. Here, even our body, with and its immune defenses, works more or less like this.
The immune system is made up of cells, molecules and organs that have precisely the purpose of defending us from external aggressions : pollen, viruses, bacteria and much more. We help our "soldiers" with the right supplies of ammunition and food. Starting with food.
Here are the 10 best foods for the immune system.
The 10 best foods for the health of the immune system
At the beginning of autumn we always hear about only vitamin C to boost the immune system. In addition to oranges and lemons, however, there are several other foods that possess stimulating substances for the immune system. Here are the top 10:
1. Mushrooms
The mushrooms are very rich in Selenium and betaglucan, which is a mineral and a complex molecule that stimulate the activity of white blood cells, the first responsible for immune defenses.
2. Garlic
Garlic contains allicin - which it releases when it is crushed - and has antibiotic and antifungal effects. Some research shows that those who take garlic daily suffer from seasonal colds, 46% less than those who do not use them. Of course, breath is not good for it ...
3. Fish
Fish, especially fresh salmon, because it contains high levels of vitamin D. Scientific studies show that those with very low levels of vitamin D have 40% more chance of contracting respiratory infections. Eggs, milk and derivatives, but also leafy greens are very rich;
4. Black tea
Let's copy the English traditions! Some research carried out at Harvard University has shown that 5 cups of black tea a day make the "forces" of our immune system quadruple. This thanks to thanks to theanine, an amino acid contained above all in black tea.
It is also recommended to take green tea because it is very active against free radicals, thanks to the catechins it contains.
5. Live cultures
Live cultures present in yogurt with probiotics. Research carried out at the University of Vienna confirms this: the immune defenses develop only with a healthy intestine.
So green light for lactic ferments and for foods that contain them in large quantities. Attention, on the yogurt must be specified "with live milk enzymes"!
6. Chocolate
Chocolate, yes. The British Journal of Nutrition even says it: dark chocolate, with the high amounts of cocoa contained in it, stimulates T-helper lymphocytes, which improve our body's adaptation to infections.
7. Almonds
Almonds, but also sunflower seeds and wheat germ, are very rich in Vitamin E, with excellent antioxidant properties, which reduces sensitivity to the typical cold-season ailments.
8. Strawberries and peppers
Strawberries and peppers are not, exactly, in season, but their content in vitamin C, antioxidant and immunostimulant, is greater than that of the most well-known oranges.
9. Sweet potatoes and pumpkins
Sweet potatoes and pumpkins are delicious and contain high doses of beta-carotene, a precursor of Vitamin A, which stimulates the activity of the immune system.
10. Fresh brewer's yeast, wheat germ, onion and cabbage
Fresh brewer's yeast, wheat germ, onion and cabbage : what do they have in common? They are rich in iron, zinc and selenium, a combination of minerals that stimulate the immune system. If you like them, even the oysters are very rich.
Eating raw strengthens the immune system: that's why
The immune system: what and how
What it is: the immune system has 3 main components, ie
- Organs (spleen, thymus, lymph nodes, tonsils, appendix) and lymphatic tissues ;
- The cells, or white blood cells, divided into different subpopulations, assigned to different aspects of the immune system
- Chemical mediators, molecules that connect different components of the immune system to each other. It is mainly the cytokines .
What it does : the immune system has three main functions:
- Protect the body from external pathogens
- Remove damaged, aged or dead cells, tissues and red blood cells
- Recognize and remove abnormal cells, such as cancer cells
How it does it : the activity of the immune system takes place above all on three fronts:
- Chemical or mechanical barriers : they prevent the penetration of pathogens. For example, skin, sweat, nasal secretions and saliva, or intestinal microorganisms and the acidic environment of the stomach.
- Innate (non-specific) immunity : the cellular defense system present since birth, which acts very quickly but in a generic way against any external agent .
- Acquired immunity (specific) : it develops following an initial contact with a pathogen and within a few days it develops a cellular and chemical memory able to quickly cope with any further aggressions from the same pathogen.
