Products that increase immunity

Everyone who often gets sick or has children constantly taking up various infections, are interested in: are it possible to strengthen the defenses of the body with the help of making certain changes in the diet and what foods increase the immunity?

Before answering this question, it should be clarified that in medicine, immunity means an organism's immunity to pathogens. In fact, products that enhance immunity should positively influence the chemical mechanisms that ensure the stability of the human immune system, which constantly protects against pathogens.

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What foods increase immunity?

The immune system is organized extremely difficult and includes many "degrees of protection": lymph nodes and vessels, tonsils and thymus gland (thymus), bone marrow, spleen and intestines. And they recognize particles alien to the human body and destroy their immune cells: leukocytes, lymphocytes, phagocytes, dendritic and mast cells, basophils, eosinophils, killer cells (NK), antibodies.

But immunity is not always possible to provide resistance to infection, and to make the protection system stronger, it is recommended to use foods that increase immunity. True, science still does not know the exact biomechanics of the immune response and the way to "measure" its intensity. And while no one knows how many and which particular immune cells are required to ensure that the entire protective system works without failures. And skeptical researchers have little faith in the very possibility of increasing the synthesis of immune cells in the body, eating a certain food ...

Nevertheless, many physicians believe that products that increase immunity in adults, as well as products that increase immunity in children, should primarily contain certain vitamins and trace elements.

So, there is some evidence that immunity weakens the deficiency of vitamins A, B6, B9, C and E, as well as trace elements such as zinc, selenium, and iron. And this means that you need to eat foods that will ensure their intake into the body.

Products that increase immunity: vitamins

Vitamins are highly active biological substances, and their balanced amount ensures the stability of the internal environment of the organism and contributes to the full functioning of its basic systems, including the immune system.

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

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

An important role in maintaining exposure to certain subpopulations of T and B cells for infection attacking mucosa plays vitamin A. Products that enhance immunity by carotenoids: carrots, pumpkin, melon, sweet and bitter pepper, cabbage (especially broccoli), apricots and persimmons, green onions and beets, corn and spinach, mangoes, peaches, pink grapefruit and mandarins, tomatoes and watermelon . In the body, carotenoids turn into vitamin A, which helps in the fight against pathogens.

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

According to studies, pyridoxine (vitamin B6) in moderate doses promotes the synthesis of T and B lymphocytes responsible for the immune response. Enough vitamin B6 contain 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 fish that live in cold waters (herring, mackerel, cod, etc.).

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

In addition, products that increase immunity in children should contain vitamin D, which, according to clinical studies, increases the resistance of the child's organism to Mycobacterium tuberculosis, the infection of which leads to tuberculosis. Among the foods rich in vitamin D, there are 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 increase immunity in pregnancy, it should be recalled that the decrease in protective functions in pregnant women (immunosuppression and immune suppression) is physiologically prescribed. Increasing hormone levels of progesterone and cortisol causes suppression of cellular immunity (NK-lymphocytes) - to prevent rejection of the embryo. Soon after the birth of a child, the immunity of a young mother is restored. So during pregnancy you should just eat fully and consume more fruits, vegetables and whole grains, and from fat and sweet it is better to refuse.

Products that enhance immunity: trace elements

Microelements are extremely important for most biochemical processes in the body. To date, the most important trace elements for the immune system are selenium, iron and zinc.

Selenium contains products that enhance immunity: wheat, rye, barley, sunflower seeds, all legumes, buckwheat, ceps and champignons, tuna and sardines, walnuts and pistachios, garlic and all kinds of onions, pumpkin and bananas, broccoli and cauliflower, green salad, beet, etc.

Without iron, blood would not be able to transport oxygen to the cells of the body, and it would be impossible to produce antibodies (immunoglobulins). The high content of iron is characterized by such products that increase immunity, like: beef liver, rabbit meat, lean poultry meat, seafood, oats and buckwheat, apricots (fresh and dried fruits), prunes, pomegranate, peaches, dogrose, bilberries, dogwood, and cauliflower , spinach, pears and apples.

Zinc is a cofactor of 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 the depletion of macrophages and lymphocytes in the spleen. Contained zinc in seafood and seaweed (kelp), meat, cereals and legumes, in dairy products, mushrooms, in the root of parsley and celery, beets and garlic. The daily norm of this microelement is 15-25 mg, and excess zinc in the diet can lead to an immunosuppressive effect.

Products that increase immunity: probiotics

Almost two thirds of the human immune system is in the intestine: some part of the intestinal biota (obligate microflora) helps to increase the level of certain T cells. Therefore, experts from the American National Center for Complementary and Alternative Medicine (NCCAM) suggested that the more good bacteria in the intestine, the better.

The popularization of probiotics took the form of an advertising campaign of products containing "digesting food" bacteria Lactobacillus and Bifidobacterium. The main text is approximately this: "The daily morning portion of yogurt will 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 cause much confidence. But this does not mean that you do not need to consume products with probiotics. It is necessary, but in moderate quantities and of good quality.

Products that kill cancer cells and increase immunity

To date, scientists have identified products that kill cancer cells and increase immunity.

Among them is garlic, known for its activity against bacteria, viruses and fungi. A European study by Epic-Eurgast and scientists from the Israeli Weizmann Institute revealed a link between increased consumption of garlic in southern European countries and a reduction in the risk of certain cancers among their populations, including cancer of the stomach, colon, esophagus, pancreas and mammary glands. It is assumed that the whole thing is in the garlic thioester of sulfenic acid - allicin, which causes a specific smell of garlic and can exhibit anticarcinogenic properties.

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

The natural antioxidant of most cereals and legumes consumed in food is phytic acid (inositol phosphate). Rich sources of phytic acid - flaxseed and wheat bran. Despite all claims to this phosphorus compound (which makes it difficult to assimilate minerals, protein and starch), studies have shown that phytic acid - due to its chelating potential - possesses not only hypocholesterolemic and hypolipidemic properties but also antitumor qualities.

A truly healthy immune system largely depends on a balanced combination of vitamins and minerals. And products that increase immunity, must certainly be on your plate.