Diet to boost immune system to protect against bacteria, viruses and infections that cause various diseases. There is no scientific evidence to directly link the change in lifestyle and eating habits with effective operation of immunity.
The most common goal of research in this direction is what role play age, sport, stress, various supplements and the diet on the functioning of the immune system. Increasingly clear that a diet that includes plenty of fruits, vegetables, whole grains and healthy fats contribute significantly to strong immunity.
White blood cells are vital for a healthy immune system and its ability to fight infections and viruses. Several studies have shown that vitamin C helps produce more white blood cells in the body. Thus it also has its significance for treatment of wounds and fractures and form tissues, bones and teeth, helps to lower the risk of heart disease and stroke.
The best sources of vitamin C are peppers, green leafy vegetables, strawberries, cabbage (especially kale), kiwi, mango, grapefruit. Bioflavonoids are a group of nutrients that help the immune system protects the body from pollutants that attack it. Taksifolinat and routine are two important bioflavonoid found in greatest quantities in citrus fruits (oranges, grapefruits, etc.) And helps to better absorption of vitamin C.
Elagichnata acid – another bioflavonoid commonly found in strawberries, blackberries, cherries grapes. According to several experiments it blocks cells causing cancer. Catechins are another bioflavonoid, which slows the aging process, in turn weakens the immune system. Catechins, which are among the most popular bioflavonoids are in highest concentrations in green and black tea. According to the survey data zinc increases the number of T cells produced by the body to fight infection.
This is especially important with age, when a shortage of zinc is becoming more common. But keep in mind that too much zinc supplements can actually slow down the immune system. The required daily recommended dose can be achieved through foods such as pumpkin seeds, pine nuts, crabs, oysters, beef and dark turkey meat. Vitamin E proved enhances the immune response of the organism.
He works as an antioxidant, protecting against heart disease and aging. Its mechanism of action involves the production of more B-cells that produce antibodies and destroy germs and bacteria. The best natural sources of vitamin E are wheat germ, sunflower seeds, almonds, hazelnuts, sweet potatoes and tomatoes. The most common type kartoenoidi beta-carotene, which the body converts into vitamin A.
It increases the production of cells fighting infections, acts as an antioxidant. Beta-katorinat through competent and have anticancer properties because it produces immune cells – macrophages, which kill cancer cells. The best food sources of beta-carotene are carrots, sweet potatoes, dark leafy vegetables, mushrooms, pumpkin.