How to boost immune defenses through diet?

We are what we eat. And if food allows us to acquire energy, this can also allow us to be more resistant to seasonal ailments. But what should we consume to avoid Covid, flu and other joys?

Probiotics

We know now, the gut is our second brain. The bacteria that are naturally present there help defend us and protect us from pathogens. The latter act on both acquired immunity and innate immunity. But sometimes it happens (for example after antibiotic treatment) that these good bacteria are fewer. In this case it is important to recolonize the intestine by consuming probiotics. These will make it possible they strengthen the barrier function of the intestine by influencing the secretion of antibodies and modulating the activity of the cells of the immune system.

Citrus fruits

Citrus fruits (lemon, orange, clementine, etc.) have a high content of vitamin C. On average, there is between 35 and 55 mg of vitamin C per variety. If the latter does not really prevent you from getting sick, this is demonstrated by a study published in 2016 Consuming 1 to 2 grams of vitamin C per day would reduce the disease by an average of 8% in adults and 14% in children.

Green vegetables

Researchers at the Babraham Institute in Cambridge discovered this green vegetables (kale, kale, green beans, spinach, etc.) promote the creation of some white blood cells which would help strengthen the immune system. When consumed, green vegetables, containing intraepithelial lymphocytes, thus ensuring the correct functioning of the immune cells located in the intestine. Fascinating.

Green tea and/or cocoa

Green tea and cocoa (unsweetened) both contain polyphenols, a powerful antioxidant, which helps strengthen the immune system by acting directly in the intestine. An action that can be beneficial both to protect yourself from seasonal viruses but also and above all to treat chronic diseases.

Sardines or mackerel

Did you know that both sardines and mackerel are rich in vitamin D? The latter allows calcium to attach to the bones but also and above all to enhance the activity of the immune cells already present in the body.

Last but not least pillar: sport!

Sport complements diet. We don’t always know it, but practicing physical activity for at least 30 minutes a day is immunostimulant.. Second Health magazinethis (good) habit would allow it they reduce the risk of developing a respiratory infection by 40%, a very common problem in winter. How is it possible? By doing sport we increase the number of white blood cells in the blood, which allows us to better defend ourselves from viruses and bacterial attacks.

You know it!

Do you like our articles? You’ll love our newsletters! Sign up for free on this page.