Human immunity can be genetic or acquired, as a result of vaccination or after illness. You need to monitor your health and protect it from harmful external factors. Immunity enhancing foods - play an important role in the life of every person.
There are several main factors due to which a person's immunity decreases:
- Unfavorable atmosphere, air pollution, toxic working environment, etc.
- Excessive consumption of alcoholic beverages
- Smoking cigarettes
- Depression and stress, at work and in the family, can reduce a person's immunity
- Caffeine in coffee, tea, and other drinks
- Eating foods that contain harmful and non-useful substances, fatty, with the addition of chemicals and semi-finished products
- During treatment, antibiotics can reduce immunity
To maintain immunity at a high level, children, men, women need a balanced and healthier food everyday. To increase the protective properties of our body, it is advisable to include in your diet vitamins and minerals in the form of vitamin complexes for adult women, men and children.
Sports exercises (light) without heavy loads and exercise every day - increase immunity in adults and children.
Your diet should have a sufficient amount of proteins, fats, carbohydrates, vitamins, omega-3 fatty acids and other beneficial components.
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List of foods that boost immunity
Almonds - contains vitamins of group B, C, E. Useful substances: calcium, carotene, magnesium, essential oils, manganese, phosphorus and others. Almonds contain proteins vegetable origin, unsaturated fatty acids. It helps to strengthen the body's immunity, improves bones and teeth, has a good effect on the digestive system, and helps to improve kidney function. Almonds protect the body well against flu and colds, this property was discovered by Italian scientists. Especially almonds help girls and women to overcome colds when they are already sick. If you do not have an individual intolerance to almonds, then 1-2 times a week, eat it to promote health and protect against stress.
Garlic - contains vitamins B1, B2, B5, B6, B9, C, E, PP. Useful substances: choline, calcium, magnesium, sodium, phosphorus, potassium, chlorine, iron, iodine, copper, zinc, manganese, selenium, cobalt. It is useful for the treatment and prevention of colds, for strengthening the protective properties of the human body, helps to reduce stress. It contains allicin, which blocks the entry of the virus into the body of adults and children. Garlic prevents the formation of bacteria, kills the causative agents of dysentery. Garlic has a positive effect on cholesterol levels, or rather, short-term lowers the amount of bad cholesterol in the blood. Can be used to cleanse blood vessels periodically. In your healthy diet, you should have garlic 2-3 times a week. Ajoene, which is found in garlic, has a positive effect on health, because it reduces the likelihood of blood clots. Garlic is good product to enhance immunity.
Orange - contains vitamins of group B, C, E, H, PP, A. Beneficial substances: calcium, magnesium, potassium, sodium, sulfur, iron, iodine, copper, manganese, fluorine, boron, cobalt. Oranges give strength, improve appetite, strengthen the body. It has beneficial properties for the internal organs of the body: liver, blood vessels, intestines, heart. Strengthens protective functions people, antipyretic fruit. Orange is delicious and useful product on every day. Lowers the level of bad cholesterol, relieves fatigue and stress, helps the digestive and nervous system.
Honey - contains many vitamins, PP, B1, B2, B5, B6, B9, H, C. Useful nutrients: iron, cobalt, zinc, fluorine, iodine, manganese, copper, potassium, sulfur, magnesium, chlorine, sodium, potassium, phosphorus. Prevents the development of bacteria and viruses in the body. Favorably affects the general well-being of adults. Honey is a tasty product with a lot of vitamins. Honey increases stress resistance, soothes. Metabolism starts to work well. If there are honeycombs, then eat them whole. A good health shake is obtained, 1 spoonful of honey in a glass of water with a little lemon juice. Honey is good for children's immune systems, but it can cause allergies, so include it in your diet a little at a time. To strengthen the immune system, it is best to inhale with honey, olive oil with honey, honey masks in a bath, non-alcoholic cocktails with honey.
Broccoli - contains vitamins of group B, C, PP, E, K, A. Beneficial nutrients: phosphorus, potassium, sulfur, zinc, manganese, magnesium, iron, calcium, folic acid, beta-carotene. Low-calorie broccoli is good for strengthening the body's defenses, for the cardiovascular system, for calming the nervous system, for the intestines, for metabolism. Broccoli prevents the accumulation of bad cholesterol in the blood and is a prophylaxis against atherosclerosis. Broccoli is a great staple in your diet.
Lemon - contains vitamins A, C, P, B. Beneficial substances: potassium, copper, phytoncides and others. Good for immunity, strengthens it. Improves the work of the cardiovascular system, kidneys, metabolism. Lemon is capable of killing up to 12 bacteria. To fight and prevent influenza - add lemon to tea. Lemon helps to remove toxins from the intestines and all excess "garbage". Lemon is able to remove all toxic substances from the liver, thereby improving its condition. Lemon juice has many health benefits, just like lemons, include it in your menu.
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To keep the body in good shape, a person needs to know what products can be used to increase immunity. It is possible to increase the body's resistance with the help of not only chemical, but also natural substances. To create a balanced menu, you need to remember which foods strengthen the immune system. In addition to fruits and vegetables, immune-boosting foods such as cereals, nuts and honey are valued.
Why is proper nutrition important, how to choose a diet for yourself
The protective functions of the body depend on the presence in it of all the necessary components of the vitamin and mineral complex. Among the vitamins the most in demand are:
- Ascorbic acid prevents the development of acute respiratory viral infections and colds, promotes the beginning of recovery and healing of damaged cells. The element does not accumulate, so you need to replenish its reserves daily. You need to know what foods increase immunity in adults and contain sufficient amounts of vitamin C. These are cauliflower, bell peppers and citrus fruits.
- A (carotene) protects the skin and mucous membranes from the penetration of viruses and bacteria, and is an antioxidant. Contained in carrots, red bell peppers, spinach, parsley, liver, cheese.
- B6 (pyridoxine) is involved in more than 40 biochemical reactions, is part of the enzymes necessary in the formation of antibodies and increasing immunity. Foods containing B6 are chicken, salmon, rice, beans, bananas, walnuts.
- D (calciferol) is not only a building block for bones. It helps the bone marrow function properly, which produces antibodies against viruses. Fish such as herring, pike, tuna and trout are rich in this vitamin.
- E (tocopherol) has antioxidant and protective properties, promotes intensive formation of interleukin. This substance accelerates the growth of immunocompetent cells. You can find it in vegetable oil, sunflower seeds, nuts.
Of the minerals, zinc takes an active part in the formation of human health. An insufficient amount of it inhibits the formation of leukocytes, which are necessary for the body to resist bacteria and microbes. A trace element is found in large quantities in seafood, milk and oatmeal.
The second most important mineral is selenium. It is able to slow down the aging of cells and neutralize toxins. Contained in soybeans, pistachios, rice. Magnesium stabilizes the body, improves metabolism and prevents malfunctioning of the immune system. Pumpkin seeds, oat and cornflakes on the menu will be saturated with this substance.
In addition to vitamins, substances such as phytoncides, which kill pathogens, help to resist diseases. They are found in grapes, strawberries, blueberries.
It is important to exclude from the diet a large number of fatty foods, as excess fat reduces resistance to infection. It is necessary to ensure that there is no deficiency of vitamins and minerals and remember that after heat treatment, some of the beneficial components are destroyed.
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Fruits and berries
In summer and early autumn, you should make the most of the gifts of nature. In winter, you should include tropical fruits that are sold in stores in the diet. You can use frozen and canned fruits, but in this case, the concentration nutrients will be lower.
Apples are a fruit that includes a lot of nutrients. You can buy them throughout the year. Apples cleanse the body of heavy metals, radionuclides. Their juice is prescribed for infectious diseases as a general tonic.
Berries are a storehouse of useful trace elements for the immune system of adults. These are primarily blueberries, they have antibacterial, astringent properties. Blueberries are rich in organic acids, vitamin C.
Sea buckthorn surpasses other plants in many respects, especially in the amount of vitamins. Using it on the menu during colds and flu reduces the risk of illness.
Similar in properties to carotene, an immunostimulating substance called lycopene. It is found in tomatoes and grapefruits, watermelon, especially pink ones.
To get the most out of fruits and berries, consume them a few hours before or after your main meal.
Vegetables
The daily diet should include fruits and vegetables of various colors. The shades correspond to different nutritional properties. Green vegetables contain intraepithelial lymphocytes - cells that increase the defense of the immune system.
The fruits of the Cruciferous family contain special substances. During cutting, juice is released and a chemical reaction is carried out, as a result of which isothiocyanates are formed. These elements prevent viruses and bacteria from entering the body, prevent the development of cancer. Cauliflower contains allicin, which helps lower cholesterol and blood pressure.
A vitamin similar to carotene is betaine. It is found in purple-colored vegetables. These include beets and eggplants. The substance tones the body and helps with physical and mental stress, good for the heart and blood vessels. Beetroot removes harmful substances from the body, neutralizes radioactive radiation and removes accumulated toxins. Eggplants remove cholesterol, are useful for kidney and liver diseases, problems with the digestive system.
It is advisable to eat fresh vegetables, since after cooking and frying, a small amount of valuable substances remains. When preparing food, you can tasty and healthy combine foods to raise immunity for adults. If there are contraindications to the use of a vegetable, then it can be equivalently replaced with another.
Dairy products
Scientists have found that regular consumption of high-quality fermented milk products helps prevent influenza and ARVI, especially in children. preschool age... These foods help speed up your recovery. This happens due to probiotics, which have a beneficial effect on the intestinal microflora and prevent the penetration of harmful bacteria.
Read also Effective ways to quickly raise and strengthen the immune system of an adult
Interacting in the intestine with accumulations of lymphoid tissue, beneficial bacteria stimulate the multiplication of cells that "train" antibodies to fight infection. Distinguish between lactobacilli (prevent the formation of fungi and pathogenic bacteria) and bifidobacteria (inhibit harmful microflora and activate metabolic processes). The simultaneous content of these beneficial microorganisms strengthens the body's resistance to negative factors. Products for raising immunity for adults and children:
- yoghurts - fermented with thermophilic streptococci and lactobacilli, the manufacturer may include bifidobacteria;
- kefir - prepared with kefir fungi and additionally enriched with bifidobacteria;
- cottage cheese is a pasty product, made in several ways and saturated with probiotics;
- acidophilus - differs in ductility.
Porridge
Immunodeficiency and diseases are concentrated in winter and spring. During this period, a person is acutely deficient in vitamins. Products for increasing immunity for women and maintaining slimness are cereals. Cereals and porridges made from them contribute to the saturation of the body with microelements.
Rice porridge is rich in vitamins and minerals. Rice is a natural sorbent that removes harmful substances. Oatmeal is saturated with iodine and carotene, provides energy to all body systems. Corn grits are distinguished by the property of retaining useful qualities after heat treatment.
The complex use of cereals in the menu increases immunity and satisfies hunger faster. Couscous is made from durum wheat, millet, barley or rice. Fiber in its composition reduces the secretion of ghrelin, a hormone that provokes overeating.
Meat and fish
Products that strengthen human immunity must contain essential amino acids of animal origin. Vegetarian restrictions for children are especially dangerous. Because of this, their immunity decreases, they lag behind in physical and mental development.
The fish should be chosen from the sea - it contains selenium and omega-3 fatty acids, which raise immunity, increase the activity of phagocytes and the body's resistance to colds and cancer. In addition, it reduces the risk of developing allergies, which are also the cause of disease. Therefore, it is important to include such foods in the diet. Fish of northern latitudes - salmon, salmon, tuna, trout - as well as squid and seaweed are valuable.
The meat should not be fatty. Animal products that strengthen the immune system - chicken, rabbit or lean veal. It is an excellent source of protein, without which it is almost impossible to improve immunity. Protein is broken down into amino acids, from which new leukocytes are formed.
Drowsiness, bad mood and mild depression can appear even when you are doing well, both in health and in life. Where do they come from? The loss of strength occurs due to a decrease in the defense of the immune system. Insomnia and lack of sleep, overwork at work, a sedentary lifestyle and many other factors cause the body's weak defenses.
Let's take a closer look at the reasons for lowering immunity, ways to increase it, including folk ones, and talk about prevention for a healthy body.
The reasons for the decrease in immunity. How and how to raise immunity in an adult at home
To answer this question, let's remember what immunity is. The protective function of the body, aimed at resisting both external threats (bacteria, viruses, microorganisms) and internal (infection of its own cells), is called the immune system, or in short - immunity. In winter, a hardened body can easily cope with the root cause of colds and flu, since its immunity is quite stable. If hardening is not an empty phrase for you - you visit the pool, do exercises, douche yourself with water in the morning - you will get sick much less.
What are the main reasons for the decrease in the body's defenses?
- Not proper nutrition: life from snack to snack, frequent consumption of fast food, lack of vegetables and fruits in the diet will sooner or later weaken the immune system, because he does not receive the vitamins and minerals he needs.
- Increased loads or the downside - physical inactivity.
- , which will result in neurosis and irritation. If you sleep less than seven hours a day, wake up and fall asleep at different times, you are more likely to begin to get tired and succumb to depression.
- Bad habits: smoking and alcohol irreversibly lead to a decrease in immunity.
- Bad ecology.
Now back to the question: how to strengthen immunity at home? First, eliminate the possible reasons for the decrease in the body's defenses: normalize food, sleep, physical activity and you yourself will feel how your mood will improve, strength and joy from life will appear. If there is such an opportunity and desire, give up cigarettes and alcohol or reduce their use to a minimum.
The next step is special exercises. For example, daily exercise, yoga or jogging will make you more enduring, you will wake up faster. Add to this list dousing with water, swimming or a cold shower - the body will begin to harden and resist the external effects of viruses and germs from colds. The main thing, as in any business, is to know when to stop, since excesses can negatively affect the general condition.
If there are no contraindications for high temperatures - feel free to go to the bathhouse! The complex of bath procedures improves blood circulation, reduces the risk of infectious diseases, accelerates the growth of immunoglobulins and removes toxins from the body. It is not for nothing that the bathhouse is popular to this day.
Drink more than a liter of clean water daily. Not tea, coffee or juice, but pure water regulates metabolism and removes its products from the body.
The first thing to look out for is a sudden change in the body and well-being. If you begin to notice that you get tired earlier than usual or become irritable more often, feel the first signs of a cold or symptoms, immediately purchase a vitamin complex and analyze your sleep and diet. If you find that something is lacking in food or that you sleep less than seven hours a night, fix it as soon as possible.
Frequent use of antibiotics, poor heredity, stress and environmental pollution also weaken the body and negatively affect the immune system.
One of the folk remedies for immunity is ginger root. Grated ginger is mixed with honey, lemon juice, dried apricots and eaten several tablespoons a day.
Turning to condiments, cinnamon, turmeric, bay leaf, and pepper can be distinguished. They will not only add flavor to your dish, but also become a high-quality prevention to maintain immunity.
We must not forget about garlic and onions, which can put a person on his feet in a short time. Their phytoncides and essential oils block the entry of viruses and microbes into the nasopharynx, thus disinfecting the body.
Aloe juice contains a number of vitamins B, C, E and amino acids that the body needs for a good metabolism. It is better to mix the juice with honey in a 50/50 ratio, because otherwise it tastes very bitter. Unfortunately, all the nutrients in it live only for a day, so it is better to cook it before use.
To block one of the causes of decreased immunity - stress - you can use sedative decoctions. They do not have an immunostimulating effect, but they will help you calm down and take a look at the situation with a light head.
After consulting a doctor, you can start using medicinal herbs: echinacea purpurea, ginseng, dandelion, licorice, St. John's wort and others. Herbs improve memory, blood circulation, increase efficiency, tone and soothe. It is worth consulting for the reason that many of the herbs contain toxins and the opposite effect is possible from use.
Boost immunity folk remedies good at the stage of prevention. At this stage, some foods will be very beneficial to your overall health. Let's figure out which ones should be kept on your desk every day.
Honey
It is not for nothing that it is so popular during winter illnesses. Honey contains a number of vitamins of groups A, B, C, E, K and folic acid. But its main advantage is the content of flavonoids - substances that affect the activity of enzymes in the body.
It is only important to remember that honey must be natural, not artificial. It is worthwhile to approach its purchase carefully, to purchase it only in proven places.
Nuts
Omega-3 fatty acids, which, alas, are not produced by the body, but are necessary for its functioning, are contained in walnuts or mixtures thereof. A vegetable proteins- akin to the proteins in meat. Only the body is not slagged in this case, but, on the contrary, removes old toxins. Beneficial minerals - potassium, magnesium, calcium and phosphorus - will support a healthy immune system with daily consumption of nuts. At the same time, they clean the vessels of plaque, resist heart disease, reduce the risk of stroke and atherosclerosis, and generally taste good.
Dairy products
To increase immunity, it is better to use fermented baked milk, kefir or acidophilus. The presence of probiotics in them improves the digestion process and promotes the elimination of harmful substances from the body. It is better to eat dairy products either in the evening or early in the morning on an empty stomach.
Berries: chokeberry, raisins, grapes
Improving the state of the endocrine system, the elasticity of the walls of blood vessels, lowering cholesterol and enriching the body with a large amount of vitamins and microelements - these are the merits of the chokeberry. It can be consumed in the form of berries, and in the form of leaves, and in the form of tinctures.
Raisins have a positive effect on the treatment of coughs, runny nose and bronchitis. The recommended norm for consumption is 200 grams per day, the minimum is 50 grams. To improve the functioning of the heart and lungs, a handful of raisins are soaked in cold water, leave overnight and drink immediately after waking up.
Grapes reduce the risk of blood clots, promote good cardiovascular function, increase hemoglobin levels, cleanse the blood and improve liver function.
You can buy all of the above at any grocery store, which makes this method of prevention affordable and quick.
In the case when it is not possible to maintain immunity with folk remedies or products, if you need to act on immunity quickly, they resort to the help of pharmacology. What drugs should be taken to boost immunity?
- Herbal infusions- the first thing to pay attention to. They mobilize T-lymphocytes, promote the rapid destruction of harmful microorganisms, are inexpensive and available at your nearest pharmacy.
- Bacterial enzymes- the use of these drugs generates the effect of the vaccine - T- and B-lymphocytes, IgA immunoglobulins are activated. The use of these drugs increases the effectiveness and shortens the duration of complex treatment, and reduces the need for antibiotics.
- Medicines that increase immunity.
- Biostimulants- products of biological origin, aimed at increasing the resistance of the immune system.
- Hormonal drugs.
To strengthen immunity, you need to get the following vitamins:
- Vitamin A or retinol. One of the most important vitamins - contributes to the normal functioning of the organs of vision, circulatory and cardiovascular systems. Favorably affects the general state of immunity.
- Ascorbic acid or vitamin C. Promotes the destruction of harmful microorganisms, has a beneficial effect on metabolism, removes harmful substances.
- Vitamin B. Plays an important role in biochemical processes, increases resistance to the penetration of foreign bodies. This group of vitamins is best taken either after surgery or in case of frequent stress.
- Vitamin E. It is engaged in the development of special antibodies to resist the penetration of viruses.
- Vitamin D. Provides support for bone growth and strength. It is produced, among other things, by the skin when exposed to sunlight. Those who are unlucky with the number of sunny days in the year can eat fish, meat, cottage cheese, cheese and eggs to replenish this vitamin.
For many of us, winter is a special time of the year. Falling snow rustling merrily underfoot, warm gatherings with the family, New Year's holidays, bright decorations, gifts, tangerines, chocolate and aromatic mulled wine ... Nevertheless, for our immunity, winter is a difficult test of reliability. After all, the lack of sun, a sharp cold snap, dry air inside the heated premises create favorable conditions for the growth of viruses and bacteria that cause seasonal diseases. They endlessly "attack" our body and weaken the immune system. As a result, at some point she does not cope and the person gets sick. But this could have been avoided simply by adding special foods to your diet.
Immunity and nutrition
The surest way to help the immune system is to provide it with favorable conditions for normal functioning. But this can be done only by understanding the principles of its work. And for this it is enough to imagine the immune system in the form of a huge, well-tuned orchestra. He owns a large number of instruments - lymphocytes, phagocytes and antibodies. With well-coordinated, good work, they "turn on" on time and provide timely proper protection to the body from various viruses, bacteria and toxins.
The results of the studies have shown that the protective functions of the immune system often decrease with age. Nevertheless, many scientists insist that the quality of human nutrition is at the heart of this decline. Will help radically change the situation balanced diet providing the body the necessary vitamins and trace elements.
Dr. William Sears, one of the most famous pediatricians in the world, also talks about immunity. "Immune human system that eats well, builds up its defenses. This is reflected in the increase in the number of white blood cells (leukocytes), which are a kind of immune army, and turning them into real warriors who can not only fight well, but also develop excellent "tactics" of fighting intruders. "
He also offers a list of vitamins and nutrients that can significantly increase immunity and reduce the risk of developing diseases.
Nutritional ingredients for enhancing immunity
- Vitamin C... Its effect on the immune system has been the most researched. As a result, it was possible to experimentally prove that products with its content can increase the production of leukocytes and antibodies in the body, which, in turn, increase the level of interferon, a kind of protective field of cells.
- Vitamin E... One of the most important antioxidants that stimulates the production of antibodies that can quickly find and destroy pathogenic microbes, bacteria and cancer cells.
- Carotenoids... Powerful antioxidants that slow down aging and boost immunity. Their main value lies in their ability to kill cancer cells. In addition, the body uses them to produce vitamin A.
- Bioflavonoids... Their purpose is to protect cell membranes from the effects of harmful microorganisms. And their main sources are fruits and vegetables.
- Zinc... This mineral is directly involved in the formation of white blood cells and antibodies, which, in turn, provides protection against cancer, various viral and bacterial infections. There is an opinion that it is zinc that can reduce the number of acute respiratory diseases in children in the autumn-winter period. However, research in this area is still ongoing.
- Selenium... This mineral helps to increase the number of defense cells and mobilize the body's internal forces, in particular in the fight against cancer.
- Omega-3 fatty acids... The results of the studies have shown that people who eat foods containing them in their diet are less likely to get sick with acute respiratory diseases, and in case of infection they tolerate them more easily. This is because these acids increase the activity of phagocytes, cells that "eat" bacteria.
- Spices(oregano, ginger, cinnamon, rosemary, black pepper, basil, cinnamon, etc.), as well as garlic. They are deliberately listed as minerals and vitamins, as their effect on the immune system is difficult to overestimate. These are natural mucolytics (expectorants) that successfully loosen mucus that accumulates in respiratory tract and sinuses, and promote a speedy recovery. What's more, garlic improves the functioning of white blood cells and antibodies.
When deciding to stick to this diet, it is important to remember that its success lies in balance. Therefore, ignoring any of these points, focusing on others, is highly undesirable, and sometimes even dangerous. After all, the truth says that everything should be in moderation.
Top 12 Immunity Boosting Foods:
... They have antioxidant and anti-inflammatory properties and therefore have a positive effect on the immune system.
... It is an excellent source of vitamin C and manganese. The latter supports immunity by improving the functionality of leukocytes.
Brussels sprouts . It contains vitamins C, K, as well as manganese and flavonoids. They endow it with antioxidant and antibacterial properties.
... Natural source of antioxidants, minerals, vitamins and fiber. Perfectly protects the body from the effects of free radicals. And it is highly regarded for its content of hydroxycinnamic acid, which has anti-inflammatory properties and the ability to fight cancer cells.
Yogurt. Be sure to include it in your diet if you want all the vitamins and minerals that come with food to your body to be well absorbed. It contains beneficial bacteria - probiotics that affect gut health and determine the reliability of the immune system.
Green tea. Thanks to its antioxidant properties, it is able to inhibit the growth of cancer cells, and thanks to its vitamin content, it can fight infections.
... An excellent source of vitamin A and beta-carotene, which enhance immunity. You can replace it with carrots or persimmons.
... It has antioxidant properties, ensures the resistance of cells to the effects of viruses and bacteria, and also improves immunity and mood well. However, like any other berries that you like.
... It enriches the body with vitamin E, selenium and healthy fats.