To avoid infections: an intestinal flora at the top!
How does our digestive system relate to immunity? “About 60% of immune cells are concentrated in the intestine,” says Dr Laurence Benedetti, micronutritionist. Indeed, the intestinal mucosa acts as a natural barrier against microbes. “Suddenly, theprobiotics, which are “good” bacteria, reinforce this natural protection by acidifying the intestinal environment and destroying germs. You can follow a cure throughout the winter, at the rate of one capsule 5 days a week. Also favor foods rich in probiotics (fermented milk, etc.). To boost their action, consume prebiotics – which you will find mainly in the fibers of vegetables and fruits such as artichokes, bananas, Jerusalem artichokes and fermented cabbage, such as sauerkraut (except in cases of irritable bowel or colopathy) . Natural sourdough bread also provides bacteria that are useful for the intestinal flora. At last, to be in shape, bet on fruits and vegetables, wheat germ, oily fish, which are sources of vitamins C, D, iron, zinc … All these nutrients are useful for the proper functioning of the immune system.
peppers
Peppers are packed with vitamin C, which is great for stimulating germ-killing cells. This vitamin promotes the production of interferon, a molecule that boosts the immune system. To be enjoyed raw in a salad, or grilled in the oven, easier to digest.
Cassis
Small but strong, blackcurrant stimulates the immune system thanks to its anti-inflammatory and antibacterial actions. And it is one of the fruits richest in vitamin C. In coulis, smoothies, compote… Yum!
Fermented milk
It is the No. 1 food for balancing the intestinal flora and allowing it to form a barrier to viruses and bacteria. In practice, consume fermented milks such as kefir, cheeses and yogurts made from cow, sheep or goat milk. On the other hand, white cheeses and other dessert creams do not contain it.
Wheat germs
We love them! They contain zinc, a micro-nutrient necessary for the production of antibodies and white blood cells that attack microbes. To sprinkle on salads and pasta. In addition, they help to have beautiful hair.
Dried fruits
Apricots, prunes, walnuts, almonds… are good foods to fill up with magnesium, which helps to better fight against stress and by domino effect, to better resist infections. Because if you are stressed, immune defenses are less effective.
Pumpkin
Seasonal vegetables, pumpkins and pumpkins contain vitamin A, a powerful antioxidant. It is a useful ally in the event of a cold, because when the body defends itself against viruses, it produces free radicals by ricochet. And antioxidants help block their deleterious effects. In addition, vitamin A helps strengthen the cells of the respiratory and intestinal mucosa.
Fatty fish
Mackerel, sardines, herring … provide essential fatty acids, omega 3, which have an anti-inflammatory action and help the body fight against infections. Good to know, oily fish also contain vitamin D, which boosts immune cells. To put on the menu once a week.
Lentils
Green, coral, blond … lentils are good sources of iron, the fuel for the immune system. To vary the pleasures, also test split peas, broad beans, chickpeas… To consume at least two to three times a week. Of course, red meat (beef…) also provides a lot of iron, you can eat it twice a week.
Algues
Ok, they don’t necessarily look tasty at first glance, but you have to try at least once. The wakame seaweed has a smoky taste, the kombus are very crunchy. Their asset: polysaccharide, a molecule that increases the number of white blood cells and their activity. You can cut them into small pieces to garnish your salads, or enjoy them as tartars. There are ready-made preparations in organic stores.
More info on the website of the (MEI).