The immune system is one of the most complex structures of the human body, especially due to its leading role in the health of person. Its main mission is to protect the organism from external agents, such as viruses , bacteria and infections, with the aim of limiting the risk of developing different conditions, diseases or pathologies.
In this sense, the immune system is made up of proteins, cells, organs and tissues. All of them perform different functions to protect the body against external agents on a daily basis.
With all this, there are different habits to enhance the proper functioning of the immune system. For example, avoid sudden changes in temperature, avoid taking products that are harmful to health, such as tobacco or alcohol; as well as lead an active life.
However, one of the main factors that affect a better functioning of the immune system is diet. That is, we find a series of foods in our gastronomy that can help the correct functioning of this fundamental structure of the body. This is so thanks to the important micronutrients, vitamins and minerals that they provide to the body.
Nutrition in the immune system
Each food contains different micronutrients among its composition, some of them essential for the correct functioning of the different structures that make up the body and others that can be harmful.
In addition to the diet itself, hydration is another fundamental element not only for the immune system, but also for the body in general.
Being hydrated, the organism generates a kind of mucosa that acts as a barrier against infections and viruses, making it more difficult for these foreign bodies to cause any damage.
Best foods that strengthen the immune system
Here are some of the best foods in terms of their importance to improve the functioning of the immune system:
- White meat.
- Sweet potatoes.
- Citrus –
- Fatty fish.
Highlighting some aspects of these foods for the immune system , it is necessary to emphasize that white meat is a food rich in vitamin B6. In addition, thanks to its consumption, the body produces significant amounts of healthy red blood cells.
As for fatty fish, they are rich in omega-3 fatty acids, essential to combat rheumatoid arthritis. In addition, it also contains good doses of potassium, folate and vitamin D, a crucial micronutrient for life, according to numerous experts.
Among the most recommended fatty fish to improve the immune system we find tuna, salmon, sardines, anchovies or mackerel.
On the other hand, citrus fruits are also key to the proper functioning of the immune system, thanks mainly to the fact that this type of food contains significant doses of vitamin C.
It should be noted that the body does not have the capacity to produce vitamin C by itself. Thus, the National Institute of Health in the United States recommends a daily intake of this micronutrient of 90 mg for men and 75 mg for women.
Among these citrus fruits, lemons, oranges, grapefruits or tangerines stand out. Also rich in vitamin C are red peppers, broccoli, Brussels sprouts, guava or persimmon.