Immunity boosters: professor names 10 best foods to boost health

Years of research have shown that a well-balanced diet filled with nutritious foods is the strongest defense against chronic and dangerous diseases such as heart disease, obesity and diabetes.

In addition, a proper diet helps the body fight off illnesses such as influenza and acute respiratory viral infection (acute respiratory viral infection). There are certain foods that are known as immune system stimulants. Let’s talk about them.

The role of proper nutrition in strengthening immunity

MD, professor, specialist in integrative and anti-aging medicine

“The immune system is how the body protects itself from threats from the outside world. This complex system of cells, tissues and organs is able to detect when something enters your body, such as the flu virus. It then triggers an automatic, coordinated response that helps you heal using what are called white blood cells, lymphocytes, monocytes and macrophages.”

When the immune system is strong, the body is better prepared to fight disease. With this in mind, you need to do everything you can to boost your immune system.

A list of the best foods for immunity

In recent years, the term “superfoods” that are high in nutrients have been frequently used on the web. However, this is actually nothing more than a marketing ploy. There are no foods that can cure or prevent diseases. There are only those that can preserve health and prevent ailments.

Among immunostimulants we can distinguish the following:

1. Berries. They are rich in antioxidants and vitamins that have a positive effect on the immune system of the body. These are blackberries, blueberries, blueberries, black currants, rose hips.

2. Fish oil. Fish high in omega-3 fatty acids such as salmon, tuna or mackerel are known to increase the activity of white blood cells that fight infection. These healthy fats help the immune system and are also good for the heart and brain.

3. Greens. Dark vegetables such as spinach, kale and leafy cabbage are high in vitamin C, as well as antioxidants and beta-carotene, which can fight infection. They are also good for the heart, brain and intestines.

4- Nuts and seeds. Almonds and walnuts, as well as sunflower seeds, include minerals (B6, magnesium, phosphorus or selenium) that support immunity.

5. Spices. Garlic, ginger, and turmeric not only spice up food, but are ancient spices that have long been found to have immune-stimulating properties.

6. Citrus fruits. Most citrus fruits such as oranges, grapefruit, tangerines, lemons and limes contain high levels of vitamin C, which helps fight infection by increasing white blood cell activity.

7. Poultry. It is high in vitamin B6, which can reduce inflammation and is necessary for the creation of new red blood cells (red blood cells). It also has zinc, which increases the production and activity of white blood cells, whose main function is to fight infectious agents.

8. Brightly colored vegetables. Although we often think of citrus fruits as a source of vitamin C, brightly colored vegetables, such as red bell peppers, have even higher levels. The beta-carotene in carrots is also good for the immune system, eyes and skin.

9. Yogurt. This fermented food with its “live and active cultures” and vitamin D also helps protect against disease. Look for brands with no added sugar and sweeten them naturally, i.e. with fruit (like berries, for an added positive effect).

10. Olive oil. A staple of the Mediterranean diet, it is a heart and brain healthy fat. It also strengthens the immune system by reducing inflammation in the body.

Cooking rules to retain the maximum amount of nutrients

In fact, most of the vitamins present in foods, especially fruits and vegetables, are destroyed by high cooking temperatures. This can be seen in the table below:

During frying, when an oil’s “smoke point” is exceeded, its fatty acids break down. Not only are their benefits destroyed, they also produce compounds that are potentially toxic to the body.

The smoke point is the temperature at which the oil begins to smoke in the pan.

That’s why it’s best to replace sunflower oil with olive oil, soybean oil, coconut oil, or grape seed oil. Each of these can withstand the high temperatures produced by frying or other cooking methods.

Vitamin C is the most vulnerable and sensitive to temperature changes. To get the maximum benefit from it, it is recommended to consume at least 400 g of vegetables, fruits and berries every day.

If we are talking about boiling, then to preserve all the vitamins useful for the body, it is better to replace it with steaming. In this way, more vitamins are preserved.

Additional recommendations for strengthening immunity

Not only the right choice of products helps to strengthen immunity. There are other simple but effective methods.

• Quality sleep. It is known that lack of sleep can weaken the immune system. Strive to sleep seven to nine hours a day, create a comfortable environment for night rest, refuse to drink invigorating drinks, use the phone and watch TV before bedtime.
• Physical activity. Regular exercise helps strengthen the immune system. Choose an activity that you enjoy and do it for at least 30 minutes a day. It can be walking, running, swimming or yoga.

• Quitting bad habits. Smoking, drinking alcohol and other bad habits weaken the immune system, so they should be eliminated or minimized.
• Proper hygiene. Regular hand washing with soap and water, especially before eating or after contact with sick people, will help prevent the transmission of infections.
• Drinking enough water. This helps keep your immune system and other organs functioning properly.
• Stress management. Chronic stress can weaken the immune system. Look for ways to cope with psychological tension, such as meditating, practicing yoga, or finding a hobby. As a last resort, see an appropriate professional.

Strengthening immunity requires a comprehensive approach and constant attention to your health.