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Foods that boost the immune system. What foods to boost immunity: a list of foods to boost immunity

The immune system is the main defender of the body against the effects of any foreign agents (bacteria, viruses, fungi, toxic substances).

Unfortunately, with a lack of vitamins and certain elements in the diet, the abuse of bad habits, a sedentary lifestyle, the well-coordinated mechanisms of immunity go astray.

Malfunctions of the immune system manifest themselves equally in women and men, and are characterized by frequent allergic reactions and autoimmune diseases, as well as a decrease in resistance to pathogens of infectious and inflammatory pathologies (in other words, a person starts to get sick more often).

Diet plays a key role in strengthening and maintaining the immune system of an adult. Saturation of the body with valuable amino acids, vitamins, macro- and microelements favorably affects the formation and differentiation of "protective" cells.

Below is a list of the 9 most useful products and drinks that need to be consumed on a regular basis to boost immunity.

1. Broccoli

The vegetable contains a large amount of vitamins (A, C, E), macro- and microelements, antioxidants and fiber, which are extremely beneficial for the body of an adult.

The composition of broccoli includes a natural flavonoid - quercetin, which has anti-allergic properties (blocks the release of histamine, interleukin-4), but at the same time is a stimulant of the immune system (increases the ratio of T-helper types I and II).

Mussels, octopuses, sea kale, crabs, oysters, lobsters, tuna are rich in selenium.

One study from 2008 proved that the combination of zinc and selenium enhances the effect of each micronutrient.

Seafood should definitely be included in the diet due to the high content of zinc and selenium, which can activate the immune system.

4. Ginger

Ginger improves the functioning of the immune system as a whole, promotes the activation of cell synthesis in the thymus. The positive effect of the plant on immunity has been scientifically proven and is realized through a large number of mechanisms.

Additional advantages include that the use of ginger reduces the concentration of free radicals, and, as a result, helps prevent the appearance of malignant transformations, and also slows down the processes of natural aging and cell death.

Ginger also has strong anti-inflammatory properties, which is important for fighting infectious diseases.

One study showed that ginger normalizes lipid profile and is effective in the presence of chronic pain.

Ginger affects several immune mechanisms at once, and also eliminates the symptoms that are often found in infectious diseases.

5. Yogurt and other fermented milk products

, which contain live biocultures, increase the efficiency of the functioning of general and local (in the intestinal lumen) immunity factors.

Dairy products are also rich in vitamin D. Animal experiments have shown that vitamin D contributes to the prevention of autoimmune diseases, increases resistance to various pathological agents.

Separately, the works of American scientists should be mentioned. They have been proven through human studies to enhance the immune response against bacteria, viruses and fungi in the elderly.

Useful bifidobacteria contribute to the prevention of intestinal dysbacteriosis. They reduce the number of representatives of pathogenic and conditionally pathogenic flora. The absence of regular exposure to unwanted bacteria helps prevent immunological failures and reduces the incidence of Crohn's disease and ulcerative colitis.

Fermented milk products enriched with beneficial bacterial cultures are an essential component of nutrition for people with reduced immunity.

6. Green tea

Green tea has pronounced antiseptic properties (acts in the intestinal lumen).

The drink is able to effectively fight viral particles that circulate in the blood in some infectious diseases.

Separate studies have shown that green tea increases the production of leukocytes and their release into the peripheral vascular bed.

Green tea is effective for frequent viral pathologies, and also stimulates leukopoiesis.

7. Almond

Doctors recommend eating this species nuts during viral infections of the upper respiratory system.

The beneficial properties of almonds are due to the presence in the composition of large doses of vitamin E, which stimulates the production of B-link cells and natural killers.

Almonds should be used for private viral diseases of the respiratory system, as well as for a general increase in immunity.

8. Sunflower seeds

Sunflower seeds contain a huge amount of vitamin B6 and E, phosphorus, magnesium. Such a set of useful components makes the seeds a powerful antioxidant and stimulant of the immune system.

Scientists from the UK, after conducting a major study, found that oil made from sunflower seeds helps reduce the severity of allergic skin diseases, improves the nutrition of epidermal cells and their water supply. It is recommended to use the product internally and topically.

Sunflower seeds protect the skin from allergic pathologies and other damage, improve trophism and healing of any defects.

9. Carrot

Carrot pulp contains a significant amount of beta-carotene, which, according to scientists, stimulates the synthesis of lymphocytes in the bone marrow.

Additional effects of beta-carotene include a reduced risk of cancer and cardiovascular disease.

For full absorption of fat-soluble beta-carotene, you should consume at least 3 g of fat together (for example, olive oil or balsamic vinegar).

Carrots are an important source of beta-carotene for the human body, which increases the content of lymphocytes in peripheral blood.

7 foods that lower immunity

To maintain the full functioning of the immune system and prevent various failures, a number of harmful foods should be abandoned.

The immune system includes a large number of anatomical formations (tonsils and adenoids, thymus, multiple lymph nodes, appendix, Peyer's patches in the intestinal wall, red). All these organs synthesize and accumulate cells of the immune system.

For the full operation of such a complex system, diet alone is not enough.

  1. Timely visit to the doctor in the presence of any disease. Especially dangerous are frequent viral infections (SARS, influenza, herpes infection, etc.), which signal a decrease in the activity of immune system cells. This may be the first signal of the presence of autoimmune diseases, cancer or HIV infection.
  2. Regular physical exercise and outdoor walks. Sports activities activate all metabolic processes, prevent the development of metabolic syndrome, which depresses the immune system. Fresh air(park areas, forests) saturates the body with oxygen, promotes the accelerated release of toxic substances.
  3. hardening. Dousing with cool water or a contrast shower is extremely effective in boosting immunity.
  4. Eliminate stress. Constant exposure to strong psycho-emotional stimuli and knock down the work of all body systems. The intensity of metabolic processes decreases, the synthesis of protective cells and their subsequent differentiation are inhibited. It is recommended to laugh more, spend time with friends and loved ones. Psychological trainings, yoga are also useful. - the guarantee of the health of the whole organism!
  5. Complete sleep. For complete recovery, it is necessary to allocate about 7-9 hours for sleep, for children - 10-13 hours. and malaise caused by lack of sleep, reduce the number of leukocytes (mainly due to lymphocytes), which significantly suppresses antiviral immunity.
  6. To give up smoking. Tobacco smoke, containing several thousand names of toxic and carcinogenic substances, causes the development of chronic bronchitis. The epithelium of the bronchi becomes the "battlefield" of the immune system. Against the background of this condition, the frequency of development of autoimmune and allergic diseases increases. For example, every 16 smokers at a later age manifest bronchial asthma.
  7. Maintaining body weight. Obesity is dangerous not only for development in the future hypertension and diabetes, but also immunodeficiency.

Conclusion

Thus, changes in diet and lifestyle, combined with the rejection of bad habits, help strengthen the immune system, increase the body's resistance to infectious agents. When eating certain foods, there is a decrease in the incidence of autoimmune and allergic diseases and a decrease in the severity of their course.

A prerequisite normal functioning body is the presence of good immunity. The latter is a protection against pathogenic bacteria and various infections, which is especially important during periods of their active spread. Proper nutrition helps to strengthen the immune system and increases the body's resistance to external factors.

The basis of proper nutrition for immunity is a balanced saturation of the body with the necessary proteins, carbohydrates, fats, vitamins and trace elements. For this, it is necessary to adhere to a certain ratio of consumed products in the diet.

According to research by the Institute of Nutrition of the Russian Academy of Sciences, the lack of substances in the body is largely due to seasonal conditions.

Yes, in winter period there is a lack of proteins and fats, and in the rest of the year, the weakening of immunity occurs mainly due to the lack of antioxidants, minerals and trace elements in the body in the required amount. Products that improve immunity due to the presence of the necessary components are called upon to fill this shortcoming.

You can strengthen your immune system with food by following these rules:

  1. Ensure the presence in the diet of products that improve immunity due to the content of substances necessary for the body. It is important to have enough antioxidants, minerals and trace elements, as well as proteins and fats.
  2. Follow a specialist diet to strengthen the immune system, including those determined by the season.
    The choice of foods that strengthen the immune system and various diets is best done on the advice of a dietitian.

Antioxidants to boost immunity

The vital activity of the body requires a large amount of energy, in the process of reproduction of which oxygen is burned. The resulting by-products, the so-called free radicals, pose a potential threat to human cells. Antioxidants are substances that neutralize this danger, and their presence in the body in sufficient quantities is necessary to strengthen the immune system.
Foods that improve immunity due to the high content of vitamins C, A and E are able to fill the lack or maintain the level of antioxidants. These are citrus fruits, liver, carrots and vegetable oils. Flavonoids, which are rich in tomatoes and walnuts, are also among the plant substances that have an antioxidant effect.
Vitamin C in large quantities found in cranberries, rose hips, currants and lingonberries. Grapes are an exceptionally strong antioxidant.

Minerals and trace elements

Products that are useful for immunity should contain the required amount of trace elements and minerals. The latter can be obtained from leaf lettuce, asparagus and broccoli.
Of the trace elements, selenium and zinc are the most important. They are an important component of the immune system and help restore strength. Their source is mainly seafood, as well as meat, eggs, cheese and nuts. Selenium, among other things, slowing down aging, is also present in abundance in the liver and kidneys.
Special attention should be paid to various cereals. Buckwheat porridge containing zinc, potassium, iodine and calcium will help strengthen the immune system with nutrition. Wheat is rich in phosphorus and iron, while rice contains zinc, iron, iodine, calcium and amino acids.

Diets to improve immunity

Proper nutrition for immunity suggests the possibility of using diets. They should be observed depending on the availability of doctor's prescriptions.
There are many different methods. A significant part of nutritionists prefer the Japanese diet, or the inclusion of its elements in the daily diet.

The cuisine of this country uses a variety of foods that strengthen the immune system in cooking. These are seafood such as squid, cod, hake and perch. May have mackerel on the menu. These and other types of fish are not recommended to be fried or smoked, as this will lose their beneficial properties.
Also, the Japanese diet prescribes the use of dishes from salmon, trout, herring and red fish of light salting, not subjected to heat treatment.

Seasonal conditions determine the use of a winter diet. At this time of the year, there is often a lack of vitamins and various substances in the body.

The basis of such a diet are products that are useful for immunity by the presence of a large amount of proteins. The amino acids contained in them synthesize immunoglobulin, which is necessary for the immune system. To do this, you should eat meat, eggs and fish. The winter diet does not involve fasting, rather the opposite.

Its other component are fats (lipids), which are important for the immune system, strengthening the walls of lymphocytes. In this case, products useful for immunity are lard and butter, as well as sunflower oil, sesame seeds and nuts. At the same time, they should be consumed in moderation (about 30-50 grams per day each).

The duration of the diet is 1.5-2 weeks.

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In general, proper nutrition for immunity is important, helps to strengthen it and helps reduce the risk of diseases.

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There comes one of the most restless periods, when it costs nothing to catch a cold and go to bed with it for a few days. Lack of vitamins constant stress, short daylight hours, disturbing sleep, chaotic diet, bad habits. These are just a few factors that make the body vulnerable. It is in our power to strengthen his defense. And you should start with a revision of the daily menu. In our article, we will talk about what foods that increase immunity, you need to include in your diet.

Personnel changes in the menu

Everyone has experienced the symptoms of a weakened immune system. General loss of strength, fatigue, inexplicable irritability and nervousness, constant drowsiness and a feeling of weakness in the morning. All this suggests that the protective mechanisms fail.

You yourself know very well that foods rich in vitamins and minerals strengthen the immune system. But, including them in the diet, it is important to exclude something or at least reduce consumption. It has been proven that sugar in large quantities methodically undermines the immune barrier. In this case, it is better to give up your favorite cakes, sweets and buns in favor of honey and dried fruits. Coffee is also better not to abuse. Caffeine in shock doses, paradoxically, slows down the body's response to invading viruses. Alcohol on a regular basis interferes with the production of antibodies, which means that there is no one to fight back against pathogens.

In autumn and winter, doctors recommend abandoning fasting days, detox and strict diets to strengthen immunity. But this does not mean that you can eat whatever you want. General recommendation is. It is important to minimize any heavy fatty and fried foods in the diet. Whenever possible, cook food in the oven, double boiler, or slow cooker. So the body will better absorb it, and with it all the valuable substances.

Three colors of immunity

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Proper nutrition to increase immunity should be balanced. And for this it is important to add a variety of vegetables to it. In particular, the main winter vegetable - Most of all it contains vitamins A, C and E. Together they maintain overall tone, participate in metabolism, and regulate blood formation processes. B vitamins are responsible for stable energy metabolism and good digestion, thereby supporting the immune system.

Black radish strengthens the immune system. In addition to a generous list of vitamins and minerals, it contains a lot of phytoncides - powerful natural antibiotics that deal with microbes. A substance called lysozyme inhibits bacteria and fungi. Essential oils in radish they work as immunomodulators.

The list of products that improve immunity can include different varieties of cabbage. Especially broccoli and kale. They contain the natural antioxidant quercetin, which effectively fights SARS and prevents the viral infection from progressing.

Not only citrus

Since childhood, we all know the main fruit that increases immunity. Of course, this is a lemon, one of the champions in vitamin C reserves. If you take it regularly, then the immune forces will increase many times over. And even if a cold overtakes you, the recovery process will be much faster. In addition, active substances from citrus help to better tolerate physical exercise. However, scientists say that a slice of lemon in hot tea is of little use. High temperatures destroy all valuable elements. It is much more beneficial to drink warm water with lemon on an empty stomach.

- a great fruit for immunity. Pectins and phenols in its composition effectively cleanse the blood of "bad" cholesterol. This means that the heart is working at full capacity. Fiber improves bowel function, helping to properly absorb vitamins. Antioxidants constantly renew cells. All this affects the immune system in the most favorable way. There are benefits even from apple seeds. Eating 5-6 seeds a day, you replenish the supply of iodine and thereby support the thyroid gland. And she, in turn, actively produces hormones, without which the body will not be able to resist diseases.

Small but distant

What foods increase immunity, in addition to vegetables and fruits? Those that contain large amounts of zinc and selenium. It is important that these two trace elements work in conjunction. Only then will immune support be as effective as possible. Look for them in lean fish, seafood, legumes, whole grains, and garlic.

Nuts and seeds are the champions in zinc and selenium reserves. Of particular value in this regard are pumpkin and sunflower seeds, almonds, cashews, pine nuts and Brazil nuts. With regular use, they strengthen the heart and blood vessels, normalize sugar levels, balance hormones, relieve inflammation, improve the condition of nails, skin and hair. They also saturate the body with omega fatty acids that take care of the nervous system. As a result, she copes better with emotional overload and stress.

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The menu to increase immunity must include berries. First of all, we are talking about the rosehip. This is a real "ascorbic bomb". Just compare, 100 g of rosehip contains 650 mg of vitamin C. The second place is occupied by sea buckthorn, from 100 g of which you can get only 200 mg of vitamin C. It is noteworthy that the concentration of ascorbic acid in dried rose hips increases. But here it should be taken into account important nuance. In order for them to give all the strengthening power, they should be insisted and in no case should they be boiled. Pour 4 tbsp. l. rose hips in a thermos, pour 1 liter hot water temperature 80-85 °C, tightly close the lid and steam for 2-3 hours.

Cranberries are also worth a look. It contains everything that a strong immune system needs, namely B vitamins, vitamins C, K, PP, as well as phytoncides, flavonoids, tannins, antioxidants. It is an indispensable product for children's immunity. Cranberry has a bactericidal and antiviral effect, that is, it is effective not only for the prevention of colds, but also for treatment. Most useful fresh natural cranberry juice home cooking. Store-bought juices in packages will not bring the expected effect. In addition, vitamin fruit drinks and teas can be made from cranberries.

Nutmeg known for its high content of vitamins A and C, folic acid, zinc, potassium and magnesium. Such a cocktail will well invigorate the exhausted immunity and reduce the risk of contracting a cold or flu. Besides, it will calm nervous system and give strong healthy sleep. Nutmeg can be added to potato dishes, lean meats, and durum wheat pasta. Favorite hot winter drinks will become more aromatic and tastier with it.

Turmeric is one of the strongest natural antibiotics. All thanks to its anti-inflammatory and antibacterial properties, which have been known since ancient times. Modern research have shown that this spice reduces the risk of developing cancer and helps to reduce weight more effectively. It most organically complements rice, vegetables and meat sauces. Try adding it to herbal teas or fruit smoothies.

Now you know what to eat and drink to boost immunity. Of course, this is just one of the preventive measures that will make you feel better and get sick less often. About moderate physical activity, timely proper rest and the harmful effects of bad habits, too, should not be forgotten. How do you strengthen family immunity? We will be glad if you share proven recommendations and secrets in the comments.

Immunity is a complex of functions that protect the body from foreign agents: viruses, bacteria, microbes and its own mutated cells.

According to medical research, 2/3 of the immune system is made up of the intestines. The general condition of the body and its defenses depend on the state of the gastrointestinal tract and what nutrients from it enter the bloodstream.

A properly selected diet for immunity will help in the fight against pathogenic flora by restoring the composition of beneficial bacteria in digestive tract and saturate the body with vitamins, minerals, amino acids, which play an important role in the state of the immune system.

Is the diet effective for immunity?

If the intestinal microflora is severely disturbed, then the food is poorly digested. Undigested particles are a poison for the body, which can penetrate the bloodstream through the thinned walls of the inflamed intestine and cause intoxication, allergies, skin rashes, eczema, psoriasis, etc.

A diet to strengthen immunity will also be aimed at restoring the functioning of the digestive system. Its effectiveness will depend on various factors.

Approved Products

  1. Vegetables and fruits. Vegetable fiber contributes to the rapid movement of food along the tract and the production of gastric juice, which disinfects food. Vegetables and fruits are rich in vitamins and minerals.
  2. Fish, poultry, beef. To maintain the immune system, an adult needs to eat a complete protein. With reduced immunity, it is necessary to increase the amount of protein in the diet.
  3. Cereals. Whole grain cereals help to improve intestinal motility, cleanse it of toxins, and fortify the body.
  4. Dairy products. They contain beneficial bacteria that the gastrointestinal tract needs.

Eating the above foods should be in the form of a balanced diet.

Wholly or partially prohibited foods

Unhealthy food has a detrimental effect on the work of the stomach and intestines, where immune cells are formed, so it is necessary to exclude or limit:

  1. Sugar and sugar-containing products. Sweet environment has a beneficial effect on the development of pathogenic microflora in the stomach and intestines. Sugar contributes to excess weight and lowers immunity.
  2. Sausages and smoked products due to the content of carcinogens, preservatives and dyes and other harmful substances that can harm the protective function of organs and lead to the development of cancer.
  3. Fried meals. When frying, carcinogens are formed, and the food loses its beneficial properties.
  4. Carbonated drinks, alcohol poison the body, contribute to leaching useful substances out of him.
  5. Mayonnaise and sauces. They contain harmful acetic acid, preservatives and useless calories.

Read also Effective Ways quickly raise and strengthen the immune system for an adult

Top 10 Immunity Boosting Foods

Some of the most common immune boosting foods include:

  1. Garlic, which is also a natural antibiotic, helps prevent complications of respiratory diseases and speed up recovery. It copes well with pathogenic microorganisms in the intestines. Doctors recommend 1-2 cloves a day.
  2. Lemon and other citrus fruits. Contains ascorbic acid. Enough 2 slices of lemon per day. It is better to add them to warm water, because hot lemon will lose the lion's share of nutrients.
  3. Honey. It contains many biologically active substances. 1 tbsp a spoon a day will help the body fight infections.
  4. Natural live yoghurts with bifidus and lactobacilli. Help with dysbacteriosis.
  5. Cranberry. This berry contains useful vitamins and substances for raising immunity. It is good to cook fruit drink from cranberries. It also helps with high fever in viral infection.
  6. Fish and seafood. They contain omega-3 acids, iodine and protein necessary for the body.
  7. Onions contain phytoncides, which help in the fight against viral diseases. It is a storehouse of vitamins and nutrients.
  8. Bulgarian pepper. Increases the strength of capillary walls, helps in the prevention of asthma, bronchitis, atherosclerosis, etc.
  9. A tomato. It contains lycopene, an antioxidant that protects cells from premature aging and death.
  10. White cabbage. This low-calorie product is useful for obesity, constipation. beriberi, but not recommended for increased gas formation.

Diet example for a week

It is difficult to raise immunity in a short time, but even in a week you can achieve positive results.

Sample menu for the week:

Monday

Breakfast: oatmeal on the water (add an apple and 1 tsp of honey to it), a hard-boiled egg, green tea with dried fruits (2 pieces of dried fruit).

Lunch: salad of fresh cabbage, green onions and dill with the addition of 1 tbsp. l. vegetable oil, 1 boiled potato, steamed fish, 1/2 banana, black tea with mint or lemon.

Second lunch: vegetable soup, fresh garlic (1 clove), piece rye bread.

Dinner: boiled chicken breast, 5 tbsp. buckwheat porridge, 1 tsp butter, green tea with milk and 1/2 marshmallow.

At night: a glass of kefir or yogurt.

Breakfast: buckwheat porridge (5 tablespoons), 1 slice of bread (dietary) with 1 tsp. butter and a thin slice of low-fat hard cheese, coffee with milk, 2 slices of dark chocolate.

Lunch: boiled vegetables or a salad of them with greens, steamed chicken cutlet, 1 slice of bread, cranberry juice(slightly sweetened with honey or sugar).

Second lunch: cottage cheese casserole with banana pieces without sugar, with 1 tsp. honey.

Read also The best foods to boost and strengthen immunity

Dinner: with fresh herbs salad of tomatoes, red bell pepper, onions and cucumbers, seasoned with sour cream or homemade mayonnaise, a piece boiled beef the size of a deck of cards, green tea with 1 pc. marmalade.

At night: mint tea with 1 tsp. honey.

Breakfast: cereal with milk, coffee with a sandwich of rye bread and cheese.

Lunch: boiled rice (5 tablespoons), baked chicken breast in spices (not thicker than 1-1.5 cm), cucumber, apple, tea without sugar.

Second lunch: cucumber and herb salad with 1 tsp. vegetable oil, whole grain bread, 1 egg (hard boiled), a slice of cheese, green tea with 3 tsp. jams (from currants, cranberries).

Dinner: 5 tablespoons mashed potatoes with the addition of 1 tsp. butter, a piece of salted salmon or trout, green tea with lemon and 1 tsp. honey.

At night: chamomile tea with honey (1 tsp).

Breakfast: 2 egg omelette with 1/2 cup milk, a slice of diet bread with butter and cheese, coffee with milk without sugar, 1/2 marshmallow.

Lunch: baked fish with potatoes and carrots, tea with dried fruits.

Second lunch: salad white cabbage with carrots and onions with 1 tbsp. butter, a piece of rye bread, black tea with 1 tsp. honey.

Dinner: boiled fish, rice (3 tablespoons), 2 cucumbers, a piece of bread, dried fruit compote.

At night: yogurt.

Breakfast: 2 chicken eggs(hard boiled), cheese slice, coffee with milk, 3 walnuts, 1 tsp. honey.

Lunch: fish soup with a slice of bread.

Second lunch: buckwheat (5 tablespoons) with 1 tsp. butter, beef steam cutlet, pear, tea with 1 pc. marmalade.

Dinner: boiled chicken breast, cottage cheese (100-150 g), banana, green tea with milk.

At night: a glass of warm milk and 1 pc. oatmeal cookies.

Breakfast: oatmeal on the water with berries (blueberries, strawberries), whole grain bread sandwich with 1 tsp. butter, egg (hard boiled), coffee with milk, 2 slices of dark chocolate.

Lunch: salad of tomatoes, cucumbers, onions, herbs and 1 tbsp. vegetable oil, boiled meat (low fat), tea with dried figs (2 pcs.) And 3 almonds.

Second lunch: vinaigrette seasoned with butter, a slice of rye bread, green tea with 1 tsp. honey.

Dinner: baked chicken breast, cottage cheese, milk tea and 1/2 marshmallow.

At night: mint tea with honey.

Sunday

Breakfast: sandwich steam cutlet, a slice of cheese, lettuce, add onion and 2 tsp. natural ketchup and 1 tsp. low-fat mayonnaise, apple, green tea with lemon.

Lunch: vegetable borsch with crackers, garlic and herbs.

Second lunch: stew vegetable stew with chicken breast (in one pan) with 1 tsp. vegetable oil, dried fruit compote.