We all know that our immune system destroys any foreign body that threatens to harm us. Immunity keeps the body healthy and active, but low immunity can cause fatigue, body aches and pains, and other illnesses. Our immune system includes white blood cells, including lymphocytes, which protect our body from infections and diseases.
1 – What are the best times to strengthen your immune defenses? When the season changes from hot to cold, or vice versa, and when one travels, one faces new bacteria.
Food is the first step in taking care of your immune system. 70% of our immune system is found in the gut, which is the first barrier of defense. Our intestinal flora (or microbiota) has many good and bad bacteria.
2 – Unbalanced intestinal flora will favor infections. Fermented foods will bring beneficial bacteria to the intestinal flora, the famous probiotics. These beneficial bacteria will help us achieve excellent resistance to diseases.
Fermented products include yogurt, sauerkraut, pickles, and miso (a fermented soybean paste). Several fermented beverages include kefir and kombucha. One probiotic known for its antimicrobial effects, and more effectiveness, is black garlic. Moreover, onions, artichokes, and asparagus are rich in probiotics.
3 – Eating a diet rich in antioxidant vitamins is essential to have a healthy immune system. These vitamins stimulate the production of immune system cells, such as B-lymphocytes, T-lymphocytes, and macrophages, which are necessary to manufacture antibodies that destroy microbes or harmful bacteria.
4 – Vitamin C reduces both the severity and duration of colds. It is also vital for the renewal of white blood cells. Where to find vitamin C in the diet? In raw vegetables, fruits, or berries, like citrus fruits, exotic fruits, or berries.
5 – Vitamin D deficiency associated with increased risk of infectious diseases. Where to find vitamin D in the diet? In fatty fish, such as cod liver, mackerel, sardines, herring, and anchovies. For a better assimilation of vitamin D, expose yourself to the sun for 15 minutes daily.