Imagine a old medieval castle, with towers, laces and soldiers lined up against the invaders. Here, even our body, with and its immune defenses, works more or less like this.
The immune system it is made up cells, molecules and organs which are precisely meant to defend ourselves from external aggressions: pollen, viruses, bacteria and much more. We help our “sodati” with the right supplies of ammunition and food. Starting with food.
Here are the 10 best foods for the immune system.
The 10 best foods for immune health
At the beginning of autumn we always only hear about vitamin C to boost the immune system. In addition to oranges and lemons, however, there are several other foods that have substances that stimulate the immune system. Here are the top 10:
1. Mushrooms
The mushrooms they are very rich in selenium and beta-glucan, that is a mineral and a complex molecule that stimulate the activity of white blood cells, the first responsible for the immune system.
2. The garlic
The garlic it contains allicin - which it releases when crushed - and has antibiotic and antifungal effects. Some research shows that those who eat garlic on a daily basis suffer from seasonal colds 46% less than those who do not use it. Of course, the breath does not benefit ...
3. Fish
Fish, especially fresh salmon, as it contains high levels of vitamin D. Scientific studies show that those with very low levels of vitamin D have a 40% higher chance of contracting respiratory infections. Eggs, milk and derivatives, but also green leafy vegetables are very rich in them;
4. Black tea
Let's copy the English traditions! Some research done at Harvard University has shown that 5 cups di Tender a day they quadruple the "strength" of our immune system. This is done by the thanks to theanine, an amino acid found mainly in black tea.
It is also recommended to take green tea because it is very active against free radicals, thanks to catechins which contains.
5. Live cultures
Live cultures found in yogurt with probiotics. Research carried out at the University of Vienna confirms this: immune defenses develop only with a healthy intestine.
Green light to probiotics therefore and to foods that contain it in large quantities. Attention, on yogurt it must be specified "with live lactic ferments"!
6. Chocolate
Chocolate, well yes. Even the British Journal of Nutrition says so: the dark chocolate, with the high quantities of cocoa contained in it, stimulates the T-helper lymphocytes, which improve our body's adaptation to infections.
7. Almonds
almonds, but also sunflower seeds and wheat germ, are very rich in Vitamin E, with excellent antioxidant capacities, which reduces sensitivity to the typical ailments of the cold season.
8. Strawberries and peppers
Strawberries e pepperoni no, they are not properly in season, but their content in vitamin C, antioxidant and immunostimulating, it is greater than that of the more famous oranges.
9. Sweet potatoes and pumpkins
Sweet potatoes e pumpkins they are very good and contain high doses of beta-carotene, a precursor of Vitamin A, which stimulates the activity of the immune system.
10. Fresh brewer's yeast, wheat germ, onion and cabbage
Fresh brewer's yeast, wheat germ, onion and cabbage: what do they have in common? They are rich in iron, zinc and selenium, a combination of minerals with stimulating activity for the immune system. If you like them, oysters are also very rich in them.
Eating raw strengthens the immune system - here's why
The immune system: what and how
What it is: The immune system has 3 main components, or
- The organs (spleen, thymus, lymph nodes, tonsils, appendix) and i lymphatic tissues;
- Le cells, Or the White blood cells, divided into different subpopulations, responsible for different aspects of the immune defenses
- I chemical mediators, molecules that put the different components of the immune system in communication with each other. They are mainly the cytokines.
What does he do: the immune system mainly performs 3 functions:
- To protect the organism from external pathogens
- To remove damaged, aged or dead cells, tissues and red blood cells
- To recognize and remove abnormal cells, such as cancer cells
How does it do it: the activity of the immune system takes place mainly on 3 fronts:
- Barrier, chemical or mechanical: they prevent the penetration of pathogens. For example, the skin, sweat, nasal secretions and saliva, or intestinal microorganisms and the acidic environment of the stomach.
- Innate (nonspecific) immunity: the cellular defense system present from birth, which acts very quickly but in a generic way against any external agent.
- Acquired immunity (specific): develops following an initial contact with a pathogen and within a few days develops a cellular and chemical memory capable of quickly coping with any further aggressions from the same pathogen.
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