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Nutrition is of the utmost importance in immune structure and function. Dietary gaps in vitamins, minerals and trace elements weaken the immune system
*Written by Mrs. Flora Loukianou, Clinical Dietitian – Sports Nutritionist
The immune system is our body’s defense against infections, viruses, bacteria and generally harmful cells. When a pathogenic microorganism enters our body, the immune system is activated and produces phagocytes and lymphocytes for its treatment.
The functioning of our immune system is affected by many factors, among them are:
• Smoking burdens the respiratory function and aggravates symptoms in respiratory diseases. If you smoke, it is important to stop smoking for a strong immune system.
• Adequate and quality sleep is very important for strengthening the immune system. Make sure you get a restful and adequate sleep every day, since the lack of quality sleep is capable of reducing the effective functioning of the immune system.
• Regular physical activity strengthens the heart, reduces stress and fights inflammation, thus improving the function of our immune system.
• Chronic stress leads to increased production of free radicals. Free radicals are harmful to cells and cause inflammation, leading to reduced immune efficiency.
• Increased body weight is associated with increased inflammation and a greater risk of chronic diseases, such as diabetes and cardiovascular disease.
But apart from the above, the functioning of the immune system is also affected by our eating habits. In general, a balanced diet with a variety of foods can cover the body’s needs in the nutrients necessary for its proper functioning.
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However, there are specific nutrients and foods that can ensure a strong immune system:
• Vitamin D: It has now been proven that vitamin D is essential for a strong immune system. We synthesize most of our vitamin D through exposure of our skin to the sun. However, we also get a part of it through food. Fatty fish (sardines, anchovies, salmon), egg yolk and margarine are foods rich in vitamin D.
• Vitamin C: It is probably the first vitamin that comes to mind when we think of ways to boost our immunity. it is about a antioxidant vitamin with anti-inflammatory action and we find it in oranges, kiwis, strawberries, peppers.
• Vitamin A: It improves our immune function thanks to its anti-inflammatory action. We find her at carrots, sweet potatoes, liver, peppers.
• B vitamins: In addition to the good functioning of our nervous system, the vitamins of the B complex and especially vitamin B6, play an important role in strengthening the immune system and the production of leukocytes. We find them in whole grains, meat, milk, fish and eggs.
• Probiotics: Probiotics are live microorganisms that live in the intestine and ensure the best functioning of the intestine, but also of the immune system, removing harmful microorganisms from the body. Foods that contain probiotics are yogurt, kefir and sauerkraut.
• Zinc: It is a necessary nutrient for the proper functioning of the immune system, while the its deficiency increases the risk of infections. White and red meat, legumes, whole grains and dairy are very good sources of zinc.
• Iron: It is necessary for the proper functioning of the immune system. Special attention is needed, as today many people develop anemia due to iron deficiency. Legumes, red meat, liver, chicken, fish and seafood are foods high in iron.
Flora Loukianou is a Clinical Dietitian – Sports Nutritionist