A diet for immunity will give us a boost of vitality and will contribute to strengthening the body’s defence mechanisms so that it can fight pathogens more efficiently. Check which products to build your daily menu in order to become the owner of a strong immune system!
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Diet for immunity is simple and does not require large financial outlays, but in order for it to be fully effective, it needs to be applied continuously, abandoning bad eating habits, if any.
In order to strengthen the body and reduce the incidence of various infections and diseases, one should first of all provide the body with a constant supply of appropriate nutrients, which will provide cells with proper nutrition and energy, stimulate the immune system and support the mechanisms of systematic self-cleaning and regeneration of the body.
The leading places in the diet for immunity belong to: fruits and vegetables rich in antioxidants, cereal products rich in vitamins and minerals, and proteins filled with building components. No less important are healthy fats, which protect cells and organs and have a positive effect on the nervous system. If we want to enjoy impeccable immunity, healthy food should permanently replace junk food, which unfortunately often dominates our menus or makes up no small part of them.
It is therefore worth cutting out fast food, ready-made dishes and meals for immediate preparation from the menu. We should also avoid highly processed meat, sweets and coloured drinks. They contain a lot of unfavourable chemical substances and unhealthy types of fats and carbohydrates, and they are almost completely deprived of beneficial substances which build health and immunity.
What to eat for immunity?
Vegetables and fruit in large quantities
If immunity enhancement is a priority for us, we should include vegetables and fruit in our menus as often as possible. It is best that they find a place in each or almost each meal. The most valuable are fresh fruit and vegetables, but also those cooked or baked are not devoid of value. It is also worth reaching for fruit and vegetable juices, purees, cocktails and pickles, which are extremely valuable for the immunity.
Fruits and vegetables have a great impact on a healthy immune system. They contain large amounts of vitamins and minerals important for the body’s defensive functions, such as: vitamin C, A, B vitamins, magnesium, calcium. They are also rich in bioflavonoids which play the role of antioxidants that neutralize harmful free radicals, increasing our resistance to disease and counteracting the aging process.
Fruits and vegetables which are particularly valuable for immunity are:
- citrus fruits,
- strawberries,
- raspberries,
- currants,
- blueberries,
- cranberries,
- pears,
- apples,
- kiwi,
- grapefruit,
- pumpkin,
- broccoli,
- spinach,
- parsley,
- beets,
- peppers,
- kale,
- turnips,
- cabbage,
- carrots,
- tomatoes,
- garlic,
- onions.
Products rich in iron
Another group of foods that should not be missing in the diet to improve immunity are products with a large amount of iron. This is an element that has a significant impact on the functioning of the entire system. It takes part in the production of hemoglobin, participates in transporting oxygen to cells, tissues and organs. Moreover, it supports the removal of harmful metabolites from the body, improves regeneration processes, and stimulates the immune system to fight microorganisms. Iron deficiency may lead to anaemia, chronic fatigue and weakness, deterioration of hair and skin condition, and immunodeficiency.
Products rich in iron include:
- offal,
- oatmeal and other cereals,
- bran,
- thick cereals,
- nuts and almonds,
- legumes,
- meat,
- eggs,
- milk,
- parsley,
- spinach,
- kale,
- broccoli,
- beets, and botanicals,
- cocoa.
Nuts, grains, legumes
Seeds and seeds, nuts, almonds, legumes (such as beans or lentils), as well as cereals and bran, are indispensable products in a diet for good immunity. They are very rich in minerals(iron, calcium, zinc and selenium, copper, magnesium) and vitamins(vitamin E, A, B group vitamins) necessary for building a strong immune system, they also do not lack proteins valuable for immunity.
Probiotic products
Taking care of good immunity, let’s take care of a healthy intestinal flora! One and the other issue have a lot in common. If the intestinal microbiota is balanced, that is, it contains adequate amounts of ‘beneficial’ bacteria, the body’s defence mechanisms are stronger, detoxification of the body proceeds more efficiently, and harmful microorganisms do not have conditions for development.
The best way to rebuild the intestinal bacterial flora, and thus to improve immunity, is to regularly supply the body with probiotics (i.e. lactic acid bacteria), which can be found in such products as
- kefirs,
- buttermilk,
- yoghurts,
- cottage cheese,
- sauerkraut,
- pickled cucumbers,
- pickled beets,
- bread acid,
- fermented soybean products,
- natural apple cider vinegar.
Probiotics are also present in special dietary supplements such as Probiosin Plus and CandiDie Forte, among others.
Products rich in sulfur
Products containing sulfur compoundsare often called natural antibiotics due to their powerful antiviral, antibacterial, antifungal and anti-inflammatory properties. Sulphur ‘s immune-stimulating action goes hand in hand with its action in helping to detoxify the body from toxins. Therefore, conducting a diet to strengthen the body and increase immunity, it is worth often reaching for products containing this valuable element, and these are, among others:
- garlic,
- onion,
- radishes,
- black turnip,
- horseradish,
- watercress.
Sea fish, algae
In the menus of most of us fish appear relatively rarely. But if we want to build a steel resistance to diseases, infections and allergies, it is worth to change a bit our culinary habits and serve them with more frequency. Marine fish abound in perfectly digestible proteins equipped with a full profile of essential amino acids. They are also an excellent source of vitamin D. Both of these nutrients play a huge role in improving the body’s immune function.
In addition to fish, algae such as the popular chlorella and spirulina are rich in vitamin D and complete proteins. In addition, algae contain many other components that support the immune system – antioxidants, vitamins E, A, B, K, C, zinc, magnesium, selenium, iron. Marine algae are available in powder, tablet or capsule form (e.g. Spirulin Plus).
Herbs and spices with immunostimulating properties
Herbs and spices are also a group of products worth considering when composing a diet that supports the immune system. Many of them abound in various vitamins and bioelements, substances stimulating the immune system and fighting harmful microorganisms, as well as antioxidants and substances with detoxifying properties. In your culinary compositions, it is particularly worth reaching for the following spices and herbs for immunity:
- turmeric,
- ginger,
- black pepper,
- pepper cayenne,
- mustard,
- cardamom,
- cinnamon,
- juniper,
- oregano,
- parsley,
- cloves.
Read also: Herbs for immunity
