Diet to enhance immunity

Immunity, if you say without scientific definitions, is a protective reaction of the organism from all alien. The human immune system protects the body from external (penetrating into the body with air, food, through the skin - bacteria, viruses, parasites, toxins) and internal (such as cancer cells, cholesterol, free radicals, etc.) threats.

To our great regret, we often "dig a grave" to our immunity! Yes, polluted environment, air, water, food, containing insecticides, herbicides, radionuclides, as well as electromagnetic radiation suppress the immune system. But according to the definition of the World Health Organization (WHO), their impact on the health of modern man is only 10-12 percent! But our lifestyle has more than 50% impact on the level of our health! And this is the wrong diet, and hypodynamia, and uncontrolled intake of certain medicines, and stress, and, of course, bad habits! So, the fight against diseases should start not at the hospital, but at home! Prevention of disease, although it requires a person self-discipline and responsibility, but it gives much better results than the treatment of the disease itself, and costs much less.

And one of the factors to increase immunity is, of course, proper nutrition! I think everyone knows that fat people get sick more often and longer, and skinny people get cold and get cold from any draft. Immunity is weakened by monotonous malnutrition, elimination of fat from the diet, adherence to rigid diets, and overeating, when the stomach and intestines are clogged with badly digested heavy food (in this case, useful substances are digested worse, and more harmful wastes are formed). Many diets for weight loss are poor in basic amino and fatty acids, which are necessary for the production of immune substances - such as white blood cells and antibodies.

And now about the products - "best friends" of immunity

In the first place, as usual, I will put water! Water therapy, that is, regular use of clean water in sufficient quantities is the most powerful factor in balancing the energy system of the body. Not only normal digestion, but also the functioning of the human body is simply impossible without water. If my patient has problems with the gastrointestinal tract, frequent colds, allergies, some skin problems, such as acne or persistent seborrhea, I can argue that he has a tendency to constipation, and this is most often a consequence Dyskinesia of biliary tract and insufficient water intake. And therefore, the first thing to do is increase the water consumption to 2.5-3 liters.

In second place I would put sour-milk products. At the scientific level, the idea of ​​using fermented milk products for medical purposes was first established by the famous Russian scientist, Nobel Prize winner Ilya Ilyich Mechnikov. He proceeded from the fact that the processes of development of diseases and aging are caused by internal intoxication. Putrefactive intestinal microorganisms form toxic metabolites (indole, scatol and its derivatives), which cause health disorders. Mechnikov argued that "the presence of a large number of milk microbes must inevitably interfere with the multiplication of putrefactive microbes," and therefore, to improve health and prolong life, "you should enter into the diet kefir, or even better - sour milk." Recent research shows that if you eat 150g of yogurt or yogurt enriched with bifidobacteria a day, it will reduce the risk of colds, bowel diseases, skin problems! In addition, it is an excellent source of calcium and vitamin D, which strengthens the immune system, and probiotics help restore the intestinal microflora. It is believed that antimicrobial substances produced by the action of vitamin D, prevent the spread of viruses throughout the body. Probiotics can help the body fight infection and stimulate an increase in immunity, enhancing the effect of beneficial bacteria in the digestive tract.

Closes the "troika of prizes" garlic. This is probably the most powerful product that increases immunity. It has a broader antibiotic spectrum of action than penicillin, inhibits many viruses and contributes to the prevention of cancer, is rich in the trace element that is required for the production of a powerful enzyme-oxidant. Some call it "an antibiotic for the poor". Garlic is eaten for centuries because of its extensive therapeutic effect. It is believed that it stimulates the immune system by increasing the number of lymphocytes (white blood cells). In addition, it is believed that two compounds present in garlic, inulin and allicin, are responsible for the effective elimination of various types of bacteria (staphylococci, streptococci and salmonella), and also inhibits the action of pathogens of tuberculosis, diphtheria, typhoid and intestinal parasites. The action of garlic is most effective if it is used in its pure form. Eat at least one slice of garlic daily.

Fruits and berries are a rich source of vitamins (C, A, PP and B group), mineral salts (potassium, iron, phosphorus, calcium), microelements, organic acids (apple, wine, lemon), essential oils, proteins And carbohydrates (fructose, glucose and sucrose), tannic, coloring, aromatic and pectin substances, cellulose. Pigments that give the berries a rich red, blue, black or purple color, are powerful antioxidants, very useful for health. There is an opinion that food rich in antioxidants, prevents heart disease and cancer. Scientists evaluate the effectiveness of food antioxidants based on the results of a special test ORAC (absorbing capacity for oxygen radicals). The higher the ORAC index, the greater the strength of antioxidants in food. So berries are one of the most powerful antioxidants. For example, raspberries contain antioxidants 3 times more than kiwi and 10 times more than tomatoes. Even higher indicators for forest berries - for one glass of blueberries, the ORAC index is 5486, followed by blackberries (4654), strawberries (3520) and only then raspberries (2789). According to research, to maintain the health of a daily requirement of antioxidants at the level of ORAC from 2000 to 5000 points.

Not so long ago, the compounds found in vegetables were discovered, whose impact on our health can also be salutary: Bioflavonoids. Back in the 70s of the XX century it was believed that these compounds have no nutritional value. But now it is established that they are strong antioxidants that can prevent the formation of certain types of malignant tumors; Strengthen the walls of arteries (rutin); Have antiviral action (quercetin); Soften the symptoms of allergic reactions.

Sulforaphene. Contained in Brussels sprouts, broccoli and cauliflower and has anti-cancer properties.

Polyacetylene. Contain in carrots and celery, having an antioxidant effect, prevent the formation of tumor cells.

Monoterpenes and phenolic acids. A particularly rich source of them are garlic and soy. They reduce the amount of nitrosamines formed in the gastrointestinal tract from the nitrates contained in food.

Sulfides. Contained in cruciferous vegetables, such as cabbage and radish, help reduce blood pressure, prevent the formation of blood clots.

Sterols. Mainly contained in cucumber, affect the lowering of cholesterol in the blood.

Dietary fibers of vegetables (fiber and pectins) are necessary for the normal functioning of the gastrointestinal tract, intestinal microflora; Derive excess cholesterol, bind and remove salts of heavy metals, including radioactive elements, as well as other substances toxic to the body.

Chlorophyll - a substance contained in fresh green foods is necessary for our immunity, in addition, chlorophyll is able to exert a blood-like effect similar to that of hemoglobin: to increase oxygen levels, to accelerate nitrogen metabolism. Chlorophyll strengthens cell membranes, promotes the formation of connective tissues, which helps in healing of erosions, ulcers, open wounds. Chlorophyll strengthens the body's immune function, speeding up phagocytosis. In addition to these amazing qualities, chlorophyll is able to prevent pathological changes in DNA molecules.

Deep sea fish, for example salmon (salmon) or tuna. The fat of these fish contains the substances necessary for the production of white blood cells in the body. They also clean the arteries of cholesterol plaques, thereby reducing the risk of heart disease. These beneficial substances are best preserved if the fish is consumed raw, as the Japanese do. If you still prefer cooking, then the fish should be cooked for a couple or boil. One but! Unfortunately, most of the fish of the salmon family have recently been so-called "farmer", that is grown not in the wild, where they feed on algae (where they get omega-3 fatty acids), and on special farms, with artificial feeds, " Enriched "with these acids. Alas, as they say in Odessa, these are two big differences. But at least something ...

High-grade proteins contained in meat, fish, eggs, legumes help our body synthesize immune bodies. Meat or fish should be eaten every day, but beans (beans, peas or lentils) 1-2 times a week. Nutritionists say that quail eggs can boost immunity. They need to be eaten raw on an empty stomach for 7-8 pieces.

Unprocessed grains and cereals contain far more nutrients than refined foods, so try to buy bread and products based on them.

Nuts and seeds are some of the best natural sources of amino and fatty acids that are necessary for the optimal functioning of the immune system. For vegetarians, nuts are excellent substitutes for meat and other animal products. For example, almonds contain vitamin E, which can help prevent a runny nose and infections of the upper respiratory tract. Vitamin E is a powerful antioxidant that works in combination with other nutrients present in almonds: selenium and magnesium.

Green tea: Green tea contains the most active of catechins - epigallocatechin gallate, which, as already proved, stops the spread of colds.

Mushrooms have been used for centuries in Chinese medicine because of their properties of stimulating the immune system. It is believed that the beta-glucans natural polysaccharides, contained in both raw mushrooms and boiled, are responsible for their ability to immunostimulate. Mushrooms are the only plant organism that is a natural source of vitamin D. It is known that a lack of vitamin D leads to an increased risk of infection with the flu.

Honey has long been considered one of the most useful products in the world. It contains vitamin C and manganese, as well as vitamins that perfectly match with mineral salts and are quickly absorbed. Bee pollen is a source of fatty acids, it participates in the production of enzymes and other nutrients that strengthen the immune system. Propolis has a wide range of effects on our entire body, on all its organs and systems. Its main property, widely used in medical practice is bactericidal and bacteriostatic. Propolis is able to suppress activity and destroy a wide range of microorganisms, including tubercle bacillus, viruses, protozoa (trichomonads), fungi (trichophytosis), candidiasis, influenza and hepatitis viruses. Propolis destroys and removes foreign cells, and preserves the native microflora of the host organism intact. Therefore, when using propolis, the intestinal microflora does not suffer, and there will be no dysbacteriosis, unlike "favorite" antibiotics.

Seaweed reduces the level of cholesterol in the blood, neutralizes radiation toxins and improves overall immunity.

You say, so all the products, consider, the "best friends" of immunity! Yes, except for all food "garbage" - fast food, canned food, products with all sorts of dyes, flavor enhancers, preservatives, etc. That is, a healthy full-fledged diet is and will be a pledge of healthy immunity!

But nutrition is not the only way to strengthen immunity! Nothing so weakens the body as hypodynamia (lack of movement). Physical activity strengthens the immune system and helps fight infections. Useful physical exercises: gymnastics, aerobics, fitness, running, swimming, long walks, shaping, simulators. From this variety, of course, you can choose something to taste, mood and pocket. But you can not get carried away! It is proved that excessive loads are harmful to immunity.