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

A strong immune system underpins the health of the whole body.It protects us not only from infections, but also from malignant tumors (cancer).But if you don't regularly take care of your immune system, over time it can break down.And one of the most important factors affecting the activity of the body's defense system 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 we list the main "immunity-boosting" products, let's understand how the immune system is organized, why it is necessary 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 need not necessarily 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 tumor cells.

The immune system is made up of:

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

And the main job of fighting infection and other antigens is done by special cells - T and B lymphocytes, dendritic cells, macrophages and others. These are the 'workhorses' of our immunity.

But for the immune system to work at its best, it's important to create the right conditions. And this is where vitamins, antioxidants, probiotics and other useful substances found in food come in - without them, even the strongest immune system will weaken and be unable to protect against a common runny nose.

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

Foods that boost immunity

Vitamins are essential for a healthy immune system:

• C, or ascorbic acid is the undisputed 'immunity' leader. First, it's a powerful antioxidant that reduces the body's oxidative stress, and second, it stimulates the formation of white blood cells - the cells that destroy infections. Vitamin C is found in high amounts in citrus fruits, kiwi fruit, bell peppers, broccoli, rosehips, but is also found in almost all fruits, berries and vegetables;
• D - it is part of prohormones and regulates the activity of innate and acquired immunity, as well as normalizes the activity of defense cells - macrophages and dendritic cells. Doctors claim that it is precisely the lack of this vitamin that leads to endless acute respiratory viral infections in winter-spring. It's best to "vitaminize" by sunbathing, but if you can't - you need to eat more oily fish (e.g. tuna or salmon), eggs (yolks) and products fortified with vitamin D3 (can be juices or milk);
• A (retinol) - is essential for the development and activation of T-cells, which destroy viruses, as well as for maintaining the barrier function of the skin and mucous membranes. Please note: the body needs not only retinol but also its carotenoid precursors, 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 - 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), avocado;
• K - vitamin K is usually associated only with blood clotting and bone health, but it also regulates inflammatory responses. If deficient, the body's immune response is weakened. Kiwi fruit, avocados and green leafy vegetables (spinach, broccoli, cabbage) can help fortify the body with this useful substance;
• H (biotin) - as with vitamin K, biotin is rarely associated with immunity, but is commonly referred to as an essential vitamin for nail and hair health. But biotin also improves the condition of the skin and mucous membranes - the main barriers against infection. It's found in oatmeal, eggs, nuts and seeds.

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

• pyridoxine (B6) - ensures 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 (white blood cells);
• cyanocobalamin (B12) - supports the normal maturation of immune cells. Note: with a pronounced deficiency of vitamin B12, a serious disease develops - megaloblastic anemia, which worsens the immune system and the health of the entire body.

To keep B vitamin levels high, you should eat more meat, poultry, fish, fortified cereal products, green leafy vegetables, and avoid alcoholic drinks - alcohol disrupts the absorption of useful substances.

Some 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 as a pendant. But although the miraculous power of garlic is greatly exaggerated, it contains a natural antiseptic allicin, which has antibacterial and antifungal activity;
• Ginger - everyone knows about the 'cold-fighting' properties of ginger. Together with lemon, it is an indispensable component of teas that improve health during respiratory infections. Ginger contains many antioxidants and a special anti-inflammatory substance - gingerol. It can also be used to prevent colds;
• greens - parsley, coriander, celery, spinach, arugula, basil are rich in vitamins C and K, antioxidants and fiber (remember that the gut is also an organ of the immune system, and without fiber it has a hard time). In addition, the greens contain zinc, copper, selenium and iron - minerals useful for the immune system;
• spices - turmeric is considered to be the most useful spice for immunity. Its active ingredient, curcumin, has powerful anti-inflammatory properties and is also rich in antioxidants. Turmeric has no distinct taste and odor, so many people add it not only to dishes but also to drinks such as milk ('golden milk').

Yogurts and their benefits for immunity

Yogurts and other probiotic foods are essential for gut health.

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

To strengthen the immune system, doctors recommend natural yoghurts without sugar and other additives or prepared independently - using special bacterial starters.

Also immune-boosting "probiotic" products include kefir and fermented milk drinks, pickled cabbage, kimchi, fermented soybeans. These can be consumed together with prebiotics: yogurt with oat bran is an excellent breakfast for both the gut and the immune system.

Immunity-boosting fats

Although we're used to low-fat foods being considered a healthy diet, fats are essential for boosting immunity. But, of course, not all fats, just the healthy ones - for example, omega-3 polyunsaturated fatty acids ( PUFAs ). These have anti-inflammatory properties and help reduce the intensity of inflammation in chronic or serious diseases. Some fatty acids are involved in the production of prostaglandins and leukotrienes. Omega-3s are found in oily fish, flaxseeds, walnuts.

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

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

Top 3 foods for immunity

People on the internet often wonder which are the "best" foods for boosting immunity. And while doctors' opinions on the matter may differ, traditionally, the top 3 "helpful" for the immune system include:

• Citrus fruits - lemons, oranges and grapefruit work as antioxidants and strengthen the immune system due to their high vitamin C content. They help the body fight off viruses and bacteria, as well as boost white blood cell production and help you recover faster after an illness due to their anti-inflammatory properties;
• Yogurts - as mentioned above, yogurts are good for the body because of the live bacteria they contain. They and the intestines will heal and strengthen the immune system. In general, yogurt is an excellent snack for children and adults. Other probiotics (such as pickled cabbage) are also good for the immune system;
• walnuts are a treasure trove of good 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 food" is an effective method, but it is important to understand that your diet should be enriched with useful substances on a regular basis. If you eat kebabs and chips one week and fresh fruit and vegetables the second week - immunity is unlikely to improve much.

Top tips on 'immune-boosting' nutrition:

• Eat a varied and balanced diet;
• Get enough protein, healthy fats and fiber;
• remember that fruit and vegetables should be a big 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.

Following these simple recommendations will make it easier for your immune system to cope with infections and other illnesses.

The Liki24 team wishes you a strong immunity and that you experience illness as rarely as possible!