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Frequent colds, drowsiness, lack of energy, as well as the appearance of papillomas or herpes indicate the need to increase immunity. To cope with this task, it is enough to clean up your own plate, says nutritionist Jean-Paul Kürte.
Nutritionist Jean-Paul Kürte considers stress, chronic fatigue, lack of key protective substances and, on the contrary, an excess of those that feed pathogenic viruses and bacteria, to be the main causes of reduced immunity. So adjusting the menu will give excellent results that can be seen in just a couple of weeks.
1. Magnesium to reduce vulnerability
Magnesium brings peace. In a stressful situation, whether it’s a surprise, bad news, or overwork, we mobilize our attention and energy to find a solution. And the body consumes magnesium reserves to restore balance. To reduce the negative effects of worries, it is important to get enough of this substance with food.
Where to find? First of all, in mineral water (a liter contains approximately 100 mg of magnesium). On it you can make tea, cook soups and cereals. Magnesium is also found in legumes, vegetables, seafood, walnuts, hazelnuts, almonds and soybeans. There is a lot of it in whole grain cereals: buckwheat, millet, pearl barley, spelled, wild and brown rice, oats, quinoa, bulgur. But instant cereals and cereals in this sense are absolutely useless.
2. Zinc to enhance protection
The most important mineral for fighting infections. It is essential for the production of antibodies and white blood cells, two of our body’s main defenses. Meanwhile, 80% of the world’s population is not getting the recommended daily intake of zinc, which is 15 mg. Especially often it is lacking in older people, in whose body it is less absorbed.
Where to find? In animal protein: white and red meat, fish, eggs, seafood, crayfish. Zinc from plant foods is poorly absorbed. Therefore, vegetarians should donate blood twice a year to check the level of this mineral in the body.
3. Vitamin D to prevent disease
Vitamin D strengthens bones by promoting calcium absorption. Therefore, it is traditionally used to prevent rickets in children and osteoporosis in the elderly. However, new research shows that the ability of the vitamin does not end there. This substance prevents the development of breast, prostate and intestinal cancer, as well as diabetes. In addition, the vitamin is responsible for the normal functioning of white blood cells.
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Where to find? It is found in food in small amounts. Unless in fatty sea fish it is enough. But vitamin D is formed in our body under the influence of sunlight. 15 minutes in the sun at least once every two days is enough. In spring and summer, this is no problem. But in the fall and winter it is worth taking pharmacy vitamin D.
4. Vitamin C for energy
An antiviral substance, vitamin C gives white blood cells energy to destroy bacteria and viruses. Remember the golden rule. In those moments when it is especially easy to get sick – if you are very tired, have talked with a cold person, or feel like you are about to get sick – increase your vitamin C levels in your body as soon as possible.
Where to find? Heat-sensitive vitamin C is found only in raw, uncooked fruits and vegetables. Especially a lot of vitamin C in goji berries, kiwi, black currants, strawberries, cherries, guava, citrus fruits, sweet and hot capsicums, dill, parsley, spinach, cabbage, turnips, sorrel, watercress.
Green tea (especially matcha varieties), red wine, dark chocolate, and rich red or black berries help maintain adequate levels of vitamin C.
Three questions for nutritionist Jean-Paul Kürte
Psychologies: How does our menu affect the body’s ability to resist infections?
Jean-Paul Curte: From food, the body receives energy to resist the attacks of viruses by producing antibodies and white blood cells. To increase immunity, you need to include in the menu foods that help the body, and reduce the number of those that help infections. Of course, without rushing to extremes and without losing the main thing – the pleasure of eating.
What food weakens the immune system?
Primarily saturated fatty acids. They are found in butter, cheese, fried foods. In addition, the excess meat on many people’s menus leads to higher iron content. And this accelerates the reproduction of pathogenic bacteria. True, the lack of this element also reduces immunity. It is important to consume it in sufficient quantity.
What do you recommend for boosting immunity besides nutrition?
Get enough, deep sleep, stress management, and moderate exercise every day to maintain muscle mass, which naturally decreases with age. Muscle contains glutamine, the main fuel for white blood cells. In addition, it is good to arrange detox courses for yourself. Best twice a year, in spring and autumn.