At the time of the new coronavirus, you need to keep your immune system strong. There are several things you can do along the way, like managing stress, exercising, and eating healthy. This is what you need to eat to get the right defenses to get out of viruses strong and fast.
Our immune system is like an “army” that protects us from environmental toxins and infectious agents, including bacteria, viruses, and parasites.
The soldiers are the different immune cells, each with a highly specified function. Helping these soldiers are chemical mediators and receptor cells that act as messengers to inform the immune system when they attack
The first line of defense involves the cells that make up the epithelial layer of the intestine. They have a gatekeeper function and are close together to form a barrier, preventing invaders from entering the intestine. M cells (macrophages) patrol for potential pathogens and engulf foreign cells.
They also recruit other immune cells like T cells for action. The two main types of immune cells are B cells and T cells. B cells make antibodies, which are proteins designed to recognize pathogens. T cells are proteins that destroy pathogens, once they are tagged with antibodies.
The key nutrients that promote and support immune cells, receptors and mediators are: proteins; vitamins C, A, E, D and B6; essential fatty acids; and the minerals selenium and zinc.
Since most immune cells are in our gut, an adequate intake of dietary fiber is essential for billions of bacteria to produce the substances that keep our gut healthy and immune system strong.
How to keep the immune system strong in times of viruses
Certain foods can help strengthen your immune system and prevent winter colds and the flu. These are some foods to boost your immune system.
· Fresh vegetables, especially green leafy ones
· Fresh fruit - fresh fruit salads, smoothies, smoothies, juices
· Legumes such as beans, lentils, chickpeas - soups, salads, creams
· Whole grains such as brown rice, corn, barley, rolled oats, quinoa, seed bread
· Healthy vegetable fats like seeds, nuts, and vegetable oils like olive, avocado, coconut
· Free range protein, beef, chicken, turkey, pork, and wild fish, such as tuna, shrimp, oysters, salmon, swordfish, sardines, etc.
All of these are healthy and nutrient-dense foods, however, you should take into account that not all of us do well, for example legumes, some fruits, some vegetables, etc. You should avoid any food that you do not like or cause a reaction and only eat those that you can tolerate.
For that, we recommend that you take care of your intestine, have it checked and put it in optimal operation. A healthy gut is an overall healthy body.
How to get enough nutrients for a strong immune system?
You must be disciplined in the changes you make and above all, not cheat with eating that is not healthy for your body. Keeping your levels in check, eliminating allergies, digestive dysfunctions, and others, will make you see that you are on the right track. Follow the following recommendations:
1. Structure your food
Structure you’re eating pattern in three nutritious meals a day. Enjoy healthy snacks if you are hungry between meals. This will ensure that your blood glucose levels stay within acceptable limits.
2. Balance your meals
Nutritious meals should include most of the major food groups. These are proteins; whole grains; fruits and / or vegetables; and healthy fats.
3. Plan and shop wisely
We don't always have enough healthy foods in our refrigerators and pantry to prepare healthy meals. Therefore, we must plan what we are going to eat and draw up a shopping list accordingly.
4. Limit the consumption of nutrient-poor foods to improve your immune system
Foods devoid of nutrients and fiber, and high in salt, sugar, and trans-fat should only be enjoyed very occasionally. This includes: white bread, white rice, pasta, French fries, baked chips, refined breakfast cereals, hot cross buns, croissant buns, cakes, cookies, white cakes, soda, sugar, non-organic meats and dairy.
Research has found that consuming too much sugar (candy, chocolate, desserts, and ice cream) can inhibit the absorption of essential nutrients by your body's immune cells.
5. Don't forget healthy lifestyle habits
Research has shown that moderate exercise, limiting alcoholic beverages, getting enough sleep (approximately seven hours), and drinking enough water, preferably filtered, are essential practices for keeping your immune system strong. Take care of the health of your intestine so that you can properly absorb all the nutrients from food.
And also keep in mind that a healthy diet will help you maintain a positive state.
Coming to the food options, there is no single belly-busting food that can help you. However, what’s needed is that you become smarter with the choices you make. A good way to start off would be by making some simple meal swaps or cutting out your regular snacks. Liquid calories could be a big contributor too. Ditch out sugary drinks, alcohol and heavy smoothies for simpler, low-calorie drinks.