Immunity diet

Who will use it?

The immunity diet is a diet for everyone, regardless of age and lifestyle. It is especially recommended for people who struggle with recurrent infections, fatigue or fatigue. Their cause is usually a decrease in immunity, which can result from quantitative and qualitative malnutrition. Not providing the right amount of energy, too low body weight or sudden weight loss weaken the immune system. And even if the calorie content of the diet is adequate, but it is not nutritious (it contains too little protein, omega-3 acids, vitamins and minerals), the immune response can also be weak.

Importantly, the diet for immunity is not seasonal! Its rules are worth introducing regardless of the season or the prevailing pathogenic viruses. It is worth supporting the immune system with proper nutrition throughout the year.

Diet rules

Our level of immunity is closely related to the functioning of the digestive system. And its role begins already in the oral cavity. Along the entire length of the gastrointestinal tract, bacteria and viruses meet the first defense barriers, e.g. low pH of gastric juices, proteolytic enzymes or intestinal epithelium and microflora. In addition, efficient digestion and absorption processes affect the absorption of minerals and vitamins, which indirectly or directly support the cells of the immune system.

Therefore, in order to strengthen immunity, it is worth introducing into the diet foods rich in specific components that help ensure the proper functioning of the body. These include, among others. magnesium and iron, reducing the feeling of fatigue, as well as zinc and selenium, which help protect cells from oxidative stress. They are also extremely important vitamins, and in particular D, A and C. To increase the chance of providing all the necessary nutrients and bioactive substances, the diet should be properly balanced and varied.

What products are indicated?

The diet for immunity in MultiLife is based on the principles of proper nutrition of a healthy person. In addition, it was enriched with products that are a concentrated source of substances necessary to strengthen immunity. These include, but are not limited to:

• Fatty sea fish, eg sardines, salmon, halibut, mackerel, herring. They are the best source of essential omega-3 unsaturated acids, which have a powerful anti-inflammatory effect and enhance the immune system's response to pathogens: bacteria, viruses and fungi. In addition, fatty fish provide vitamin D, which has a great effect on the human body.
• Nuts, seeds and seeds. They are a source of zinc, which is involved in the maturation of cells of the immune system. Its deficiency disrupts the body's immune functions, increasing the risk of various types of infections. Other sources of zinc include oysters, beef, pork and dry seeds of legumes. So it is worth including them in the diet. Some of the nuts and seeds, such as walnuts or flaxseed, are also a source of valuable omega-3 fatty acids.
• Onion vegetables, e.g. onions, garlic, leeks, shallots, chives. They contain phytoncides, which have a bactericidal and fungicidal effect, thereby supporting the fight against pathogenic microbes. The most active compound is allicin found in garlic. It exhibits antibacterial, antiviral and antifungal effects. In addition, garlic increases the protective properties of the body, strengthening and regulating the cellular reactions of the immune system. In addition, these vegetables are rich in vitamin C, E and sulfur, selenium and dietary fiber. The latter supports the multiplication of beneficial intestinal microbiota.
• Pickled vegetables. Recently, the trend of pickling various vegetables has gained popularity, and you can pickle almost anything - carrots, beets, cauliflower, radishes, garlic, zucchini and even tomatoes. And rightly so! Because naturally pickled vegetables, in addition to large amounts of vitamin C, contain lactic acid bacteria that support the development of a person's beneficial intestinal microbiota, positively affecting his immune system. The pickling process also increases the quantity, availability and absorbability of ingredients and increases the content of antioxidants.
• Dairy — fermented milk products. Dairy products, i.e. natural yogurt, kefir, buttermilk or curdled milk, are formed as a result of the fermentation process, mainly by lactic acid bacteria. They contain easily digestible protein, calcium and some B vitamins. In addition, studies indicate that regular consumption of fermented milk products has a positive effect on immunity and reduces the incidence of infections.
• Ginger. It has an immunomodulatory effect, which means it supports the immune system. Its anti-inflammatory properties are comparable to the action of non-steroidal anti-inflammatory drugs. In addition, ginger reduces muscle and headache pain during infections, it also has an antiemetic effect.
• Meat. It is a source of heme iron, which is very well absorbed by the body and plays an important role in fighting bacteria and viruses by the immune system. They can be found not only in meat. Among the best plant foods that contain iron are: millet, buckwheat, wholemeal rye bread, legumes (lentils, chickpeas, peas, beans), dried fruits (figs, apricots, raisins) and vegetables such as chard, beet, green peas, spinach, kale or sprouts, and nuts seeds and seeds (especially flax seeds, pumpkin seeds, poppy seeds, sesame, sunflower and pistachios). It is worth paying attention to combine vegetable sources of iron with products rich in vitamin C, as it increases its absorption.

Products that should be avoided

To strengthen the functioning of the immune system, it is not enough to introduce the above products into the diet, although this is the basis of strong immunity! In order to get the maximum benefit from their action, highly processed foods, such as fast food, sweets, salty snacks, should disappear from the diet. It is also important to take care of the correct body weight - both excess and deficiency disrupt the immune response.

Bibliography

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