What foods to eat to strengthen the immune system and prevent various diseases? And can they replace vitamin supplements? The answer is given by a specialist in the field of healthy nutrition, Professor Henri Joyeaux.
All vitamins that strengthen the immune system are, in fact, antioxidants. They contribute to the overall struggle of the body with the so-called oxidative stress, that is, they resist free radicals – molecules formed as a result of poor ecology, exposure to UV rays or harmful chemicals.
Henri Joyeaux insists that vitamins derived from foods are absorbed better than synthetic counterparts. So, a balanced diet can be completely replaced by taking dietary supplements and vitamins in capsules. What should you eat to strengthen your immune system?
Vitamin A (Retinol)
A powerful antioxidant, necessary for youthful skin, good vision and a strong nervous system. But most importantly, it increases the barrier function of the mucous membranes, which means it prevents infection with airborne infections. The best sources of vitamin A are fish oil, cod liver oil, butter, egg yolks, cream and whole milk.
B vitamins
These vitamins are not antioxidants and do not directly affect the immune system. However, vitamins B2 and B5 are involved in the synthesis of antibodies that destroy viruses and cancer cells, as well as in the production of auxiliary cells that cleanse the blood after an inflammatory reaction.
Vitamin B9 ensures the functioning of the bone marrow, which is considered a kind of factory for all cells of the immune system. Therefore, its work is largely dependent on B vitamins.
Vitamin C is water soluble and loses its properties during heat treatment.
Vitamin B1 deficiency leads to muscle weakness, fatigue, irritability and loss of appetite. Get your B vitamins from asparagus, broccoli, brewer’s yeast, whole grain bread, green leafy vegetables, liver, nuts, and fish.
Vitamin C
Ascorbic acid is the most well-known antioxidant with a proven anti-inflammatory effect. Vitamin C accelerates the recovery processes in the body and increases resistance to infections.
Not everyone knows that the body cannot store vitamin C, so foods containing it (citrus fruits, garden berries, red peppers, rose hips, broccoli, sorrel) should be eaten raw every day. After all, vitamin C is water-soluble and loses its properties when exposed to high temperatures, that is, heat treatment simply destroys it.
Vitamin E
In addition to its antioxidant effect, vitamin E improves blood circulation, accelerates tissue regeneration and slows down the aging process. That is why cosmetics manufacturers are so fond of including vitamin E in anti-aging creams and serums.
But for immunity, of course, it is more important to get vitamin E from food. You can find it primarily in vegetable oils. Therefore, it is worth making it a rule to dress the salad not with sour cream or mayonnaise, but with olive or sunflower oil.
About the expert: Henri Joyeaux is the director of the Center for Nutrition and Experimental Cancerology in Montpellier, and the author of Change Your Diet.