Diet To Strengthen Immunity

Immunity provides the ability to resist disease and infection by preventing the development of pathogens using specific antibodies or sensitized white blood cells. The immune system is a complex interaction of cells, tissues and organs that must determine whether foreign bodies are dangerous for the human body or not. Immunity is a system that has 2 parts: innate and adaptive. Innate immunity includes the skin, mucous membranes, stomach acid, and enzymes that block, trap, or destroy pathogens. Adaptive immunity is the part of physiology that learns to recognize pathogens and is regulated by cells, bone marrow and lymph nodes.

That is why many immune reactions depend not so much on genetics as on the environment and lifestyle, including diet . In one of the scientific publications, the results of a comparison of the immunity of twin brothers are given - their reactions were very different, not because of a hereditary reaction, but because of the influence of the environment.

One of the effective strategies for maintaining and improving immunity is a healthy diet . It is not so much about singling out some specific product or supplements, but about the combination of all products that are included in the daily diet. An effective nutritional system that will help support immunity is an anti-inflammatory diet that includes the following principles.

Add colorful fruits to your diet

It's good to eat any kind of fruit, but if your shopping cart is usually filled with only apples or bananas, you should think about variety. Add red fruits - cranberries and pomegranates, green - kiwi or melon, purple - plums and figs, yellow - pineapples and apricots, etc. Different fruits contain as many different vitamins, minerals and phytochemicals as possible, which help fight disease and prepare the body to resist unwanted bacteria or viruses. 

Not only fresh, but also canned, dried or frozen fruits are suitable. You can cut a fresh pear and dip the slices in peanut butter, add whipped cream to canned peaches and eat them for dessert, add raisins to morning oatmeal, or throw some frozen berries in a smoothie.

Eat more dark leafy greens and orange or red vegetables

Nutritionists distinguish these categories of vegetables separately. They are high in fiber and other beneficial compounds, such as chlorophyll, lycopene, beta-carotene, lutein and anthocyanidins, which have a complex effect on the body, from maintaining blood vessel health and protecting vision to, of course, supporting immunity .

Complete the lunch with a salad of spinach and carrots, prepare a pasta salad with arugula and tomatoes, or stew Chinese cabbage with red bell pepper and serve instead of a side dish.

Consume pre- and probiotics regularly

A review in the journal Nutrients suggests that prebiotics promote the growth of healthy bacteria known as bifidobacteria, while suppressing potential pathogenic bacteria. It helps control inflammation and oxidative stress in the background of infection. The most effective prebiotic products are garlic, onion, leek, asparagus and Jerusalem artichoke. Many fruits, vegetables, beans and whole grains are also prebiotics.

Probiotics are better known - they are living microorganisms that bring benefits. They support the immune system , preventing the growth of harmful bacteria and contributing to their destruction. The most famous probiotics are dairy or plant-based yogurts, and fermented foods , such as kombucha, kefir, sauerkraut, kimchi, or tempeh.

Control the portion size

A healthy body weight is very important for controlling the risk of chronic diseases because obesity is associated with inflammation. A healthy weight also helps protect against infection and disease more effectively.

Generally, you should stick to the recommended serving sizes on food labels . For most healthy adults, a 4-5 meal regimen is suitable , when the main meals contain about 500 kcal, and snacks - 250. However, these recommendations may differ depending on age, gender, activity level and the presence of chronic diseases, because it is better to consult a nutritionist and make an individual diet.