Foods that strengthen the immune system: a list of healthy foods

A strong immune system is the basis of the health of the entire body.It protects us not only from infections, but also from malignant tumors (cancer).But if you do not regularly take care of the immune system, over time it can fail.And one of the most important factors affecting the work of the body's defenses is a healthy diet.About the main “immune-boosting” products, useful probiotics, vitamins and antioxidants “for immunity” we will tell you in detail in our article.

Healthy diet and immunity

Before listing the main “immune-supporting” products, let's understand how the immune system is organized, why it is needed at all and why nutrition is so important for maintaining health.

So, the main task of the immune system is to recognize “foreign agents” and destroy them. These do not necessarily have to be viruses, bacteria or fungi. Even the body's own cells can pose a serious threat to health and life if they are pathologically altered - for example, atypical cancer cells.

The immune system consists of:

• central organs - bone marrow and thymus (thymus gland);
• peripheral organs - lymph nodes, spleen, small intestine (Peyer's plaque in the ileum), appendix, tonsils.

And the main work to fight infection and other antigens are performed by special cells - T- and B-lymphocytes, dendritic cells, macrophages and others. These are the “workhorses” of our immunity.

But in order for the immune system to work in full force, it is important to create the necessary conditions for it. And this is where vitamins, antioxidants, probiotics and other useful substances contained in food “come into play” - without them, even the strongest immune system will weaken and will not be able to protect against a banal runny nose.

However, not all products are equally useful for strengthening the immune system - that is why it is important to know what to favor in case of frequent acute respiratory viral infections or after a serious illness, when the defenses have not yet recovered.

Immune-boosting foods

For a healthy immune system, vitamins are needed first and foremost:

• C, or ascorbic acid is the undisputed “immune” leader. First, it is a powerful antioxidant that reduces oxidative stress to the body, and second, it stimulates the formation of white blood cells - cells that destroy infection. Vitamin C is found in large amounts in citrus fruits, kiwi, bell peppers, broccoli, rose hips, but it is also found in almost all fruits, berries and vegetables;
• D - it refers to prohormones and regulates the work of innate and acquired immunity, as well as normalizes the activity of protective cells - macrophages and dendritic cells. Doctors claim that it is the lack of this vitamin leads to endless acute respiratory viral infections in the winter-spring period. It is best to “vitaminize” by sunbathing, but if you can not - you need to eat more fatty fish (for example, tuna or salmon), eggs (yolks) and products enriched with vitamin D3 (it can be juices or milk);
• A (retinol) - it is essential for the development and activation of T-cells, which destroy viruses, as well as maintaining the barrier function of the skin and mucous membranes. Please note: the body needs not only retinol, but also its precursors carotenoids, which are found in red, yellow and orange vegetables. Useful foods include pumpkin, carrots, sweet potatoes, apricots, sweet peppers, spinach, and liver;
• E, or tocopherol - it not only facilitates the work of immunity, acting as an antioxidant, but also enhances the formation of antibodies, normalizes the function of T-cells, regulates the intensity of inflammatory processes. The main sources of vitamin E are vegetable oils, seeds and nuts (especially sunflower seeds and almonds), avocados;
• K - vitamin K is usually associated only with blood clotting and bone health, but it also regulates inflammatory responses. When it is deficient, the body's immune response is weakened. You can enrich yourself with this useful substance with kiwi, avocado and green leafy vegetables (spinach, broccoli, cabbage);
• H (biotin) - as with vitamin K, biotin is rarely associated with immunity, it is usually mentioned as a vitamin essential for healthy nails and hair. But biotin also improves the condition of the skin and mucous membranes - the main barriers to infection. It is found in oatmeal, eggs, nuts and seeds.

B vitamins are worth considering in more detail. Essential for immune health are:

• pyridoxine (B6) - it ensures the normal functioning of immune system cells, and also participates in the synthesis of antibodies (humoral immunity) and cytokines (inflammatory reactions);
• folic acid (B9) - essential for the “production” of white blood cells (leukocytes);
• cyanocobalamin (B12) - supports the normal maturation of immune cells. Please note: with a pronounced deficiency of vitamin B12 develops a severe disease - megaloblastic anemia, which worsens the immune system and the health of the entire body.

To keep the level of B vitamins at a high level, you need to eat more meat, poultry, fish, enriched cereal products, leafy green vegetables, as well as refuse alcoholic beverages - alcohol disrupts the absorption of useful substances.

A few more popular natural “immunity foods”:

• garlic - many people consider this vegetable a panacea for all colds, and are ready not only to eat it, but also to rub it on the skin or wear it around the neck instead of a pendant. But, although the miraculous power of garlic is very exaggerated, it does contain a natural antiseptic allicin, which has antibacterial and antifungal activity;
• ginger - everyone knows about the “cold-fighting” properties of ginger. Along with lemon, it is an indispensable component of health-improving teas during respiratory infections. Ginger contains many antioxidants and a special anti-inflammatory substance - gingerol. It can also be used to prevent colds;
• greens - parsley, cilantro, celery, spinach, arugula, basil are rich in vitamins C and K, antioxidants and fiber (don't forget that the intestines are also an organ of the immune system, and without fiber it has a hard time). In addition, greens contain zinc, copper, selenium and iron - minerals useful for the immune system;
• spices - turmeric is considered to be the most usefulspice for immunity. Its active ingredient curcumin has strong anti-inflammatory properties, it is also rich in antioxidants. Curcuma does not have a pronounced taste and odor, so many people add it not only to dishes, but also to drinks - for example, milk (“golden milk”).

Yogurts and their benefits for immunity

Yogurt and other probiotic foods are essential for intestinal health.

Because the gut contains a large number of lymphoid follicles (Peyer's plaques in the ileum), the balance of gut microflora directly affects the health of the immune system. Certain lactic acid bacteria (e.g., Lactobacillus reuteri) strengthen the intestinal barrier and may also improve T-cell activity and reduce the production of pro-inflammatory cytokines. These beneficial properties have been reported in relevant studies.

To strengthen immunity, doctors recommend natural yogurts without sugar and other additives or prepared independently - with the help of special bacterial starters.

Also to “probiotic” products that improve immunity are kefir and fermented milk drinks, sauerkraut, kimchi, fermented soybeans. These can be consumed together with prebiotics: yogurt with oat bran is a great breakfast for both the gut and the immune system.

Immune-boosting fats

Although we are used to lean foods being considered a healthy diet, fats are essential for immunity. But, of course, not all of them, but only the healthy ones, such as omega-3 polyunsaturated fatty acids (PUFAs). They have anti-inflammatory properties and help to reduce the intensity of inflammation in chronic or severe diseases. Some fatty acids are involved in the production of prostaglandins and leukotrienes. Omega-3 are found in fatty fish, flax seeds, walnuts.

Together with saturated fats (meat, milk, coconut oil), PUFAs help “build” cell membranes, including cells of the immune system (T-lymphocytes, macrophages and others).

Monounsaturated fatty acids found in nuts, avocados and olive oil work as antioxidants and support immune system health.

Top 3 foods for immunity

People on the internet often wonder which foods are the “best” for boosting immunity. And although doctors' opinions on this matter may differ, traditionally, the TOP-3 “usefulness” for the immune system include:

• Citrus fruits - lemons, oranges and grapefruits work as antioxidants and strengthen the immune system due to their high vitamin C content. They help the body fight viruses and bacteria, as well as stimulate the production of white blood cells and help you recover faster from illness due to their anti-inflammatory properties;
• yogurts - as mentioned above, yogurts are good for the body with their live bacteria. They and the intestines will heal, and strengthen the immune system. In general, yogurt is a great snack for children and adults. Other probiotics (such as sauerkraut) are also good for the immune system;
• nuts are real “treasure troves” of substances beneficial for the immune system. They contain vitamin E (almonds), zinc (cashews and walnuts), selenium (Brazil nuts), magnesium (almonds and cashews), Omega-3 (walnuts), polyphenols and other antioxidants, dietary fiber, copper (cashews).

What is the right way to improve immunity?

Supporting the immune system “through nutrition” is an effective method, but it is important to realize that the diet should be enriched with useful substances constantly. If you eat one week with kebabs and fried potatoes, and the second week with fresh fruits and vegetables - immunity is unlikely to improve much.

The main tips for “immune-boosting” nutrition:

• eat a varied and balanced diet;
• consume enough protein, healthy fats and fiber;
• remember that fruits and vegetables should make up a large part of your diet;
• remember the importance of vitamins, minerals and antioxidants;
• avoid sugars and refined carbohydrates, and most importantly, avoid strict diets;
• drink plenty of fluids;
• be careful with alcohol.

If these simple recommendations are followed, it will be easier for the immune system to cope with infections and other illnesses.

The Liki24 team wishes you a strong immunity and to face diseases as rarely as possible!