The immune system is an ideal mechanism to combat various diseases. However, in many respects, its functioning depends on the person himself: from his lifestyle, the presence of certain habits, nutrition. Let us dwell on the last aspect, since it is the vitamins and other useful substances contained in the products that are called to stimulate this important system of the human body.
Antioxidants
Antioxidants, acting as one of the most important stimulants of the immune system, prevent the decay of cells and tissues and slow the aging process. Antioxidants can greatly enhance health, and do not necessarily purchase them in the form of tablets. Much more benefit will bring antioxidants that are part of food. Rich in these substances are fruits, vegetables and cereals.
The main antioxidants are vitamins C, A and E.
Ascorbic acid, or vitamin C, is the most powerful antioxidant. Its unique properties are due to its unique ability to stop the oxidation processes taking place in the body's cells. Vitamin C stimulates the immune system to fight vigorously with bacteria and viruses, reducing the severity of unpleasant symptoms of infections and inflammatory processes. The best sources of ascorbic acid are fruits and vegetables, especially useful are oranges, lemons, black currants, cabbage and cabbage, potatoes, broccoli, green and red peppers, parsley.
The products contain beta-carotene, which consists of carotenoids. It is from it that the body synthesizes vitamin A. Beta-carotene is rich in intensively colored vegetables: leafy and Brussels sprouts, dark leaf lettuce, broccoli, pumpkin, red bell pepper, tomatoes, carrots and other root crops. Also there is a lot of it in all the colored fruits and berries: pears, apples, strawberries, gooseberries, blackberries, blueberries, cherries. Eating any red, orange, yellow or dark green vegetable or fruit, you are guaranteed to receive a large number of different carotenoids. Quite a lot of retinol( vitamin A) is a part of such products of animal origin as liver, fish oil, egg yolks, butter and whole milk.
Vitamin E, aka tocopherol, promotes proper metabolism and optimal functioning of the immune system. In case of lack of it, the defenses of the body weaken, the immune response becomes weaker. Vitamin E is a part of whole grains, bran, sprouted wheat, vegetable oil( sunflower, corn, olive), asparagus, leafy vegetables, broccoli, green peas, tomato, spinach, sunflower seeds, nuts, avocado and shrimp.
Mineral substances
As the most important stimulants of the immune system are also various minerals. A full set of minerals can be obtained from plant foods: cereals, legumes, green vegetables, fruits and root vegetables. Valuable mineral components are found in red meat, fish and poultry.
The greatest influence on the immune system is provided by copper, zinc, iron and magnesium. They are present in veal liver, crayfish, crab, beef, shrimp, poultry, baker's yeast, whole grain bread, lentils, brown rice, nuts. Magnesium is also found in raisins, bananas, soybeans;iron - in dried apricots, bran, dates, chocolate without additives, spinach;copper - in oats, olives, molluscs;zinc - in cod, cheese, canned sardines.
Include in your diet the above products that strengthen immunity, and your body will fully thank you for it!