Immune-boosting foods

Anyone who often gets sick or has children who constantly catch various infections is interested in: is it possible to strengthen the body's defenses by making certain changes to the diet and what foods boost immunity?

Before answering this question, it should be clarified that in medicine, immunity means the body's resistance to pathogens. In essence, products that increase immunity should have a positive effect on the chemical mechanisms that ensure the stability of the human immune system, which constantly protects against pathogens.

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What foods boost immunity?

The immune system is extremely complex and includes many "levels of defense": lymph nodes and vessels, tonsils and thymus gland (thymus), bone marrow, spleen and intestines. And foreign particles to the human body are recognized and destroyed by immune cells: leukocytes, lymphocytes, phagocytes, dendritic and mast cells, basophils, eosinophils, killer cells (NK), antibodies.

But the immune system is not always able to resist infection, and in order to make the defense system stronger, it is recommended to consume products that boost the immune system. However, science still does not know the exact biomechanics of the immune response and the method of "measuring" its intensity. And no one yet knows how many and what kind of immune cells are required for the entire defense system to work without failures. And skeptical researchers have little faith in the very possibility of increasing the synthesis of immune cells in the body by eating certain foods...

However, many doctors believe that products that boost immunity in adults, as well as products that boost immunity in children, should first of all contain certain vitamins and microelements.

Thus, there is a number of proofs that the lack of vitamins A, B6, B9, C and E, as well as microelements such as zinc, selenium, iron weakens the immune system. And this means that you need to eat foods that will ensure their intake into the body.

Immunity Boosting Products: Vitamins

Vitamins are highly active biological substances, and their balanced amount ensures the stability of the internal environment of the body and promotes the full functioning of its main systems, including the immune system.

As is known, the three main antioxidant vitamins include provitamin A (beta-carotene), C (ascorbic acid) and E (tocopherol).

Sufficient consumption of vitamin C (which is especially rich in sweet peppers, black currants, sea buckthorn, parsley, celery and dill, all citrus fruits, cabbage, strawberries and gooseberries, tomatoes, radishes) increases the body's resistance to many infections.

Vitamin A plays an important role in maintaining the effect of certain subpopulations of T and B cells on infections that attack the mucous membranes. Foods that boost immunity due to carotenoids include carrots, pumpkin, melon, sweet and hot peppers, cabbage (especially broccoli), apricots and persimmons, green onions and beets, corn and spinach, mango, peaches, pink grapefruit and tangerines, tomatoes and watermelon. In the body, carotenoids are converted into vitamin A, which helps fight pathogens.

Vitamin E, like vitamin C, increases resistance to infections. It is found in significant quantities in: almonds, peanuts, hazelnuts, sunflower seeds, red grapes and raisins, apples and plums, onions, eggplants, beans, spinach and broccoli.

According to research, pyridoxine (vitamin B6) in moderate doses promotes the synthesis of T- and B-lymphocytes, which are responsible for the immune response. Nuts (especially pistachios); mushrooms and celery root; leafy greens (especially spinach and dill); leeks and chili peppers; rye, wheat, buckwheat, barley; all legumes; bananas and avocados; lean chicken fillet and cold-water fish (herring, mackerel, cod, etc.) contain sufficient vitamin B6.

Vitamin B9 (folic acid) ensures the synthesis of nucleic acids and the restoration of cells affected by microbial infection. Therefore, it is useful to have whole grain products, legumes, green leafy vegetables, lean meat, eggs, milk and dairy products containing this vitamin in your diet.

In addition, products that boost immunity in children should contain vitamin D, which, as clinical studies have shown, increases the resistance of the child's body to Mycobacterium tuberculosis, infection with which leads to tuberculosis. Products rich in vitamin D include fatty varieties of sea fish (salmon, horse mackerel, tuna, sardines), caviar, fatty dairy products (butter, cheese), egg yolk and yeast.

If you are interested in what products boost immunity during pregnancy, it should be remembered that a decrease in protective functions in pregnant women (immunodepression and immune suppression) is physiologically provided. An increase in the levels of progesterone and cortisol hormones causes suppression of cellular immunity (NK lymphocytes) - to prevent rejection of the embryo. Soon after the birth of the child, the immunity of the young mother is restored. So during pregnancy, you should simply eat well and consume more fruits, vegetables and whole grains, and it is better to refuse fatty and sweet foods.

Immunity Boosting Foods: Micronutrients

Microelements are extremely important for most biochemical processes in the body. Today, selenium, iron and zinc are recognized as the most important microelements for the immune system.

Selenium-containing foods that boost immunity include: wheat, rye, barley, sunflower seeds, all legumes, buckwheat, porcini mushrooms and champignons, tuna and sardines, walnuts and pistachios, garlic and all types of onions, pumpkin and bananas, broccoli and cauliflower, green salad, beets, etc.

Without iron, blood would not be able to transport oxygen to the body's cells, and the production of antibodies (immunoglobulins) would be impossible. The following immunity-boosting foods have a high iron content: beef liver, rabbit meat, lean poultry, seafood, oats and buckwheat, apricots (fresh and dried), prunes, pomegranate, peaches, rose hips, blueberries, dogwood, as well as cauliflower, spinach, pears and apples.

Zinc is a cofactor for a number of enzymes, including those involved in the synthesis of immune T cells. Deficiency of this microelement leads to a decrease in the "incubator" of T cells - the thymus gland, as well as depletion of macrophages and lymphocytes in the spleen. Zinc is found in seafood and seaweed (kelp), meat, cereals and legumes, dairy products, mushrooms, parsley and celery roots, beets and garlic. The daily norm of this microelement is considered to be 15-25 mg, and excess zinc in the diet can lead to an immunosuppressive effect.

Immunity Boosting Foods: Probiotics

Almost two-thirds of the human immune system is located in the intestines: some of the intestinal biota (obligate microflora) helps increase the level of certain T-cells. That's why experts at the American National Center for Complementary and Alternative Medicine (NCCAM) have come up with the idea: the more good bacteria in the intestines, the better.

The promotion of probiotics has taken the form of an advertising campaign for products containing the "digestive" bacteria Lactobacillus and Bifidobacterium. The main text goes something like this: "Eating a bowl of yogurt every morning can help keep your immune system strong."

However, experts from the American Academy of Microbiology noted that the quality of probiotics available to consumers in food products around the world does not inspire much confidence. But this does not mean that you should not consume products with probiotics. You should, but in moderation and good quality.

Foods That Kill Cancer Cells and Boost Immunity

Today, scientists have identified products that kill cancer cells and boost immunity.

These include garlic, known for its activity against bacteria, viruses and fungi. The European study Epic-Eurgast and scientists from the Israeli Weizmann Institute have found a link between increased garlic consumption in southern European countries and a reduced risk of certain types of cancer among their population, including stomach, colon, esophagus, pancreas and breast cancer. It is believed that this is due to the thioether of sulfenic acid contained in garlic – allicin, which causes the specific smell of garlic and may exhibit anticarcinogenic properties.

According to the National Cancer Institute (USA), a lack of selenium in the body (this microelement was discussed above) increases the risk of developing cancer of many internal organs, including the bladder, prostate gland and intestines.

The natural antioxidant of most grains and legumes used in food is phytic acid (inositol phosphate). Rich sources of phytic acid are flaxseed and wheat bran. Despite all the claims against this phosphorus compound (which hinders the absorption of minerals, protein and starch), studies have shown that phytic acid – due to its chelating potential – has not only hypocholesterolemic and hypolipidemic properties, but also exhibits antitumor properties.

A truly healthy immune system depends largely on a balanced combination of vitamins and minerals. And foods that boost immunity should definitely be on your plate.