Foods to strengthen the immune system

Spinach are excellent allies. Learn more about other options.

When temperatures drop, it is necessary to increase the organic defenses to face the attacks of respiratory diseases in the best possible conditions. And some foods can naturally aid in these protective functions, according to some nutritionists.

“From the point of view of nutrition, nourishment consists of providing calories, lipids, proteins and other nutrients to the body to maintain proper functioning and health,” emphasizes Estefanía Ramo, nutritionist and food technologist at the European Medical Institute of Obesity (Imeo).

He explains that in this way “nutrient” is the component present in food, assimilated by the body and used to obtain energy, repair tissues and regulate metabolic processes.

“If, in addition to providing the above benefits, the nutrient is capable of affecting the immune system, then it could be called ‘immunonutrient’,” this nutritionist tells Efe.

Subsequently, Ramo and Rubén Bravo, dietician expert in nutrition and gastronomy at IMEEO, describe that “some foods accessible to the whole population contain numerous nutrients that can positively influence the immune system”, explaining how they benefit us and we can incorporate them into our usual diet.

Salmon, the protection that comes from the sea

“This fish contains omega 3 fatty acids, which help strengthen the immune system and also B vitamins (B2, B3, B6, B9, B12), which regulate the immune response of our body against possible external virus attacks. and bacteria ”, explain Ramo and Bravo.

They point out that vitamin A plays an important role in regulating the immune system, whether innate or non-specific (the organic defenses we are born with) or acquired or secondary, i.e. the immunity that develops when we are exposed to various substances called antigens, which cause a defensive response of the organism.

“This vitamin is involved in the immune reaction to antigens or ‘humoral response’, which is the formation of antibodies, substances that fight infections that threaten our body,” they say.

According to these experts, vitamin D is a powerful modulator of the immune system, it interacts with most of the cells of the immune system and also improves innate immunity by intervening in the formation of macrophages, large immune blood cells, which “swallow” and destroy pathogens or foreign substances.

“Salmon also contains iron, a mineral whose deficiency in the body affects the proper functioning of the body’s defenses, mainly by depressing certain aspects and cell functions, such as the secretion of immune proteins called cytokines,” they add.

They point out that iron deficiency has also been linked to increased sensitivity to substances capable of producing oxidative stress (a process that causes cell damage), as well as to a higher incidence of gastrointestinal and respiratory diseases.

Ramo and Bravo recommend eating salmon “for dinner, grilled, baked, grilled accompanied by vegetables (green leafy, such as spinach) or in the shape of ‘tartar’ with avocado”.

Almonds, sweet allies of immunity

“Almonds are rich in minerals such as copper, which can contribute to the antimicrobial response of macrophages; and selenium, essential for a correct response, both of the innate and acquired immune systems,” according to Ramo and Bravo.

They indicate that, in addition to iron, this nut contains zinc, a mineral that has a multitude of effects on many types of immune cells and has a direct effect on the number and function of macrophages.

IMEO experts recommend incorporating them into your diet “as an ingredient in salads or as an alternative to mid-morning meals or a snack, being the best way to consume them raw or lightly toasted”.

Kefir, milk barrier against germs

This fermented milk rich in probiotic bacteria and yeasts, so called because they contain live microorganisms that benefit the body, is rich in vitamins D and A, which promote immune activity through various mechanisms.

A specific probiotic strain of kefir, ‘Lactobacillus Kefiri’, helps the body defend itself against harmful bacteria such as’ salmonella ‘and’ E. Coli ‘. Photo: IMEO

Ramo and Bravo in particular highlight a specific probiotic strain of kefir called ‘Lactobacillus Kefiri’, which helps the body defend itself against harmful bacteria such as’ salmonella ‘and’ E. Coli ‘.

“This bacterial strain, along with others, helps modulate the immune system and inhibits the growth of harmful bacteria,” they point out.

Kefir also contains another powerful compound found only in this probiotic drink, an insoluble polysaccharide called “kefiran”, which has been shown to have antimicrobial properties, for example to fight infections due to the “candida” fungus, according to these experts.

“The best way to include kefir in the weekly diet is breakfast, meals and ‘mid-morning’ snacks, alone or with fruit,” they recommend.

Spinach, “green” force against infections

Spinach are green leafy vegetables, rich in copper, iron and zinc. They are excellent allies of our immune system, according to Imeo nutritionists, who recommend eating them as a side dish for lunch and dinner with lean meat or blue fish, raw or as a complement to salads, to make the most of their nutritional potential.

These experts point out that the popularly called “Popeye Vegetable” contains “abundant nutrients, providing few calories. It can be an alternative to lettuce salad and our advice is to include it regularly in a healthy and varied diet.”