Foods for a stronger immune system
Frequent colds, drowsiness, lack of energy, as well as the appearance of papillomas or herpes indicate the need for vitamins to boost the immune system. Jean-Paul Curt, a pioneer of nutrition therapy in France, believes that you just need to sort out foods in your plate. He launched a training seminar for doctors popularizing an interest in dietary supplements and foods that boost the immune system and has written many books about healthy diets among which are “The family guide to nutritional foods”, “The new guide to vitamins, The long-life program,” “From science to food,” etc. Today we will focus more on recommendations of this reputable expert that can be helpful not only to your body but your whole immune system.
The main causes of low immunity, according to Jean-Paul Curtay, are stress, chronic fatigue and lack of vitamins for immune system support. Also, a deficiency of key protective substances in the body lowers the body’s resistance to bacteria and viruses causing diseases. However, adjusting your daily diet will bring excellent results, which can be seen in just a couple of weeks.
Magnesium to reduce immune system vulnerability
Magnesium brings not only important nutrition, but also peace of mind. In a stressful situation, whether it’s a surprise, bad news or overwork, a person mobilizes attention and energy to find a solution. This causes the body to spend magnesium reserves to regain balance. To reduce negative effects of stress, it is important to get enough of this substance with food.
Where do we get magnesium from? First of all, magnesium is found in mineral water (a liter contains about 100 mg of magnesium). You can mineral water to brew tea, cook soups and in cereals. Magnesium is also found in legumes, vegetables, seafood, walnuts, hazelnuts, almonds, and soy. These are the best foods to boost the immune system, which can be also seen on a list on WebMD (16 Foods that Boost Your Immune System). Whole grain porridge is also rich in magnesium: buckwheat, wheat, pearl barley, spelt-wheat, brown rice, oats, quinoa, and bulgur. All of them are natural immune boosters that you can easily find in the local supermarket.
Zinc to strengthen immune system protection
The most important mineral for fighting infections is zinc. It is necessary for the development of antibodies and white blood cells – the two main defenders of our body. Meanwhile, 80% of the world’s population does not receive the recommended daily zinc, which is only 15 mg but quite enough to strengthen the immune system. Especially elderly people suffer from lack of zinc because with age this mineral is not absorbed as well by the body.
Where do we get zinc from? Zinc is the main constituent of animal proteins, so it can be found in white and red meat, fish, eggs, seafood, and crayfish. Zinc from plant foods is not easily digested, therefore, vegetarians should control the level of this mineral in the body by taking blood tests to determine if they have zinc deficiency and possibly taking supplements.
Vitamin D to prevent diseases
Vitamin D strengthens the bones, contributing to the absorption of calcium. Therefore, it is traditionally used to prevent rickets in children and osteoporosis in the elderly people. However, new research shows that the benefits of D vitamin are not only limited to strengthening bones. Today vitamin D is always mentioned among vitamins for the immune system. It can help prevent the development of breast, prostate and intestinal cancer, as well as diabetes. In addition, this vitamin is responsible for the normal functioning of white blood cells.
Where do we get Vitamin D from? In food, vitamin D is found in small quantities. Probably, the only reliable source of vitamin D is fat marine fish. However, this is a unique vitamin that is formed in the body under the influence of sunlight. 15 minutes of direct sunlight at least once every two days is enough to get a daily dose of vitamin D and to strengthen the immune system. In spring and summer there is no deficiency of sunlight, but in fall and winter, it is recommended that you take vitamin D supplements and add more fish to your diet.
Vitamin C for energy
The antiviral vitamin C gives white blood cells energy in order to destroy bacteria and viruses. Remember the golden rule: in situations when it is especially easy to get sick – if you are very tired, or come into contact with a person with a head cold or feel that you are about to get sick – increase the level of vitamin C in the body as soon as possible. Vitamin C is an effective immune system booster.
Where can you get Vitamin C from? Sensitive to high temperature, vitamin C is found only in raw vegetables and fruits that have not been heat treated. A large amount of vitamin C is found in goji berries, kiwi, black currant, strawberry, cherry, guava, citrus, sweet and spicy peppers, parsley, spinach, cabbage, turnip, sorrel, and watercress. All these products are known as natural immune boosters that should be included in your daily diet. Green tea, red wine, dark chocolate, as well as berries of red or black color help to maintain the level of vitamin C in the body.
From foods, the body receives energy to resist bacteria and viruses, produces antibodies and maintains the health of white blood cells. To strengthen the immune system, you need to include foods that boost the immune system in your diet to help the body fight with infections and overcome stressful situations. Do not rush to extremes and take pleasure in what you eat!