The body and its immune system are a perfectly oiled machine that should not experience any hiccups if we provide it with proper maintenance. And not much is enough.
But the advent of modern societies from the end of the 19th century has considerably modified most of our lifestyles. It no longer leaves us the leisure (at least we take it less) to respect daily and over time.
Basic rules that our immune system recommended. This is why, and very fortunately, moreover, there are solutions to keep it in an excellent waking state, even to strengthen it, especially during periods more favorable to viral and bacterial attacks, such as winter, the passage school/work exams, or pregnancy.
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The Most Effective Foods Optimize your Immunity
Certain foods are better able to provide the elements necessary for the immune system than others.
This is the case with mushrooms from Asia, such as Shiitake or Reishi, which have anti-viral compounds.
The garlic, in turn, acts as anti-oxidant and slows down cellular aging. It also fights bacteria and viruses and has anti-cancer properties.
It is advisable to consume it, preferably raw for more effective action.
Particularly rich in phytonutrients, compounds naturally present in plants, sprouts, and Brussels sprouts, are also very good for the body and its defense system.
They act as antivirals and anti-oxidants.
More generally, vegetables and fruits provide us with essential nutrients to the body, Super P Force to the anti-oxidants they contain and fibers and vitamins, unlike meat, which is rich in proteins.
It is necessary for health but should consume in moderation.
The fermented products, such as yogurt, cheese, beer, or sourdough bread, contain the lactic acid that helps regulate intestinal pH and promote good bacteria that protect mucous membranes from external aggressions. These products are also composed of probiotics and vitamins.
As we have seen, billions of bacteria live in the intestine. This intestinal flora forms a powerful barrier against microbes and viruses.
Certain situations (taking medication, unbalanced diet, etc.) induce an imbalance leading to pathogenic bacteria’s development to the detriment of those initially present.
Taking probiotics restores the intestinal flora, restoring proper digestion.
Within our diet, probiotics found in particular in yogurts, fermented milk, brewer’s yeast, cheeses, sauerkraut, and olives.
Taking probiotics in food supplements helps fight diarrhea and certain infections of the digestive system and prevents winter ailments such as colds or seasonal flu. These supplements generally combine probiotics, vitamins, and minerals.
2. Vitamins Optimize your Immunity
True icons of well-being and vitality, vitamins are organic substances that participate in all living beings’ vital exchanges. To optimize your immunity, it is advisable to have sufficient intakes of:
Vitamin A (carrot, spinach, apricot, butter, camembert, calf’s liver, red tuna ),
Vitamin B6 (organ meats, lentils, potatoes, Brussels sprouts, bananas …)
Vitamin B12 (beef, salmon, egg yolk, shrimp …)
Vitamin C (orange, grapefruit, lemon, kiwis, parsley, Brussels sprouts),
Vitamin D (cow’s milk, sardines, egg yolks, mushrooms ),
Vitamin E (sunflower oils, corn, hazelnuts, almonds, fatty fish),
Selenium (poultry, tuna, salmon, red pepper, lentils, mushrooms),
Zinc (oysters, red meat, wholemeal bread, tomatoes, broccoli ),
Copper (dark chocolate, multi-grain sandwich bread, calf’s liver, shrimps)
Iron (black pudding, mussels, egg yolk, dried beans )
Like any machine, the human body relies on its internal mechanics as on the various sources of energy transmitted to it.
The state of health of an organism and its ability to defend itself is intrinsically linked by virtuous or vicious circles, depending on the lifestyle imposed on it.
Also, beyond the various complementary products that can accompany its strengthening, the immune structure’s first stones remain a healthy diet and regular physical activity.
The Crucial Role of the Intestine
That says, the bulk of our immune cells located in the gut. This is not so surprising when you think about it because the digestive tract is the main gateway to our body.
Indeed, everything we ingest goes through a complex mechanism of assimilation (or not) before nourishing the cells of our body and making it function.
With its 100,000 billion bacteria, the intestinal microbiota, as it is designated, ensures rigorous filtering of ingested foreign microorganisms and prevents pathogenic bacteria from settling permanently in the intestine.
Non-innate, this immune response develops over time, and bacterial waves sweep through our gut.
1. The Intestinal Microbiota
Like a new territory that explorers have just discovered, the intestine is, by nature, devoid of any bacteria just before birth.
Vaginal childbirth brings the first bacteria, followed by innumerable more with each new interaction of the organism with the outside world (breathing, breastfeeding, food, touch).
This proliferation, initially chaotic, ends up balancing out to become a real immune barrier. On the one hand.
The intestinal flora thus ensures the digestion and metabolization of the proteins necessary for the organism’s survival and the strengthening of its immune responses. On the other hand, it repels unwanted bacteria. Primary in the immune process.
this microbiota is also very fragile and dependent on the quality of the food supplied to it. Likewise, taking antibiotics too regularly tends to destroy the protective bacteria and open up potential gaps favorable to pathogenic microorganisms.
2. The Intestinal Mucosa
Just below this bacterial swarming, the intestinal mucosa, on which it rests, represents a surface that could reach if we unfolded it completely close to 400 m². Its role is just as essential since it is it which ensures the absorption of nutrients in the blood.
Crossed by millions of villi, themselves covered with microvilli, which, together, undulate and fold, the intestinal mucosa forms a tight barrier that separates the suitable molecules from the undesirable ones that will push out the body in the urine or the stool.
Some useful bits that would have escaped digestion still can be integrated during their passage through the colon. The others will continue their journey until the evacuation.
3. The Intestinal Immune System
In the event of a viral attack or ingestion of more significant pathogens, our intestinal immune system’s first reflex will be outright expulsion.
This is particularly the case during indigestion (consumption of spoiled products) or gastroenteritis, causing vomiting coupled with diarrhea.
These inconveniences, which, however, testify to an excellent immune system. Also manifested for foods which derogate from our domestic diet.
Indeed, as has said previously, our intestinal flora formed over time according to the various interactions that punctuate our life.
When an unknown molecule is too foreign to our diet, the intestine can respond by expelling it. The organ is essential in safeguarding our organism since.
it is which ensures the saving sorting of the right nutrients and the bad ones. Therefore, it is necessary to preserve it as much as possible and provide it, from time to time, with assistance, in the form of probiotics in particular.