The importance of nutrition for the immune system

The immune system is the body's main ally to fight the pathogenic germs that could attack it; there are in fact some situations in which the drugs are not fully effective if an immunodeficiency is present.

This important function can also be enhanced by a correct diet , capable of supplying the organism with the essential microelements for its well-being.

Wellbeing starts with food

Foods all contain, in different concentrations, the same nutritional elements, which are:

- proteins;

- carbohydrates (carbohydrates);

- lipids (fats);

- vitamins;

- minerals;

- water.

Each cell of the organism is made up of the molecules that are introduced with the diet , after they have been digested and assimilated to be able to enter the bloodstream, and then be transferred to the tissues and organs.

Based on this evidence, it is easy to understand the fundamental role that nutrition plays for the psycho-physical efficiency of the individual, but which is often ignored and neglected.

It is now widely confirmed that well-being starts from the food consumed , which should be healthy, free of additives and preservatives and above all balanced both from a quantitative and qualitative point of view.

The activity of the immune system is also considerably conditioned by nutrition , not only as regards the macronutrients that provide the substrates for the synthesis of leukocytes (the cells responsible for the immune response), but also micronutrients, which are part of the enzymatic cofactors necessary for cell replication processes.

Eating unbalanced, consuming high-calorie foods rich in refined sugars and saturated fats helps to unbalance the concentrations of useful elements and worsen the state of well-being. Many organic disorders have a connection with the metabolism and therefore an adequate diet can be a valid support in the prevention of numerous diseases.

Nutrition and the immune system

According to numerous scientific researches, some diseases related to nutritional deficiencies can be advantageously treated by setting up a personalized diet aimed at enhancing the functionality of the immune system .

vitamins and minerals are the compounds most involved in the metabolism of this system on which the organism's reactivity towards pathogenic germs depends.

Vitamin C (ascorbic acid) together with A and E are essential to support the immune response in case of skin diseases.

Thanks to their effective antioxidant activity against free radicals, vitamin C and E , together with zinc, copper and selenium, minimize the harmful effects of the oxidative processes responsible for most inflammations. Their activity is extremely effective in controlling the production of pro-inflammatory substances, such as prostaglandins and cytokines, precursors of numerous inflammatory reactions.

Vitamin A, C, D, E, B12 and folic acid also perform a synergistic action with some minerals (zinc, copper, selenium and iron) to enhance the functionality of leukocytes (white blood cells), the main protagonists of immunity.

Tips for a diet that strengthens the immune system

To set up a correct dietary regime , capable of supporting the immune system among other things, it is necessary to know some characteristics of the nutrients.

Water-soluble vitamins (B vitamins, vitamin C) and carotenoids are easily altered in contact with water and therefore require special attention in preparing foods that contain them.

In fact, in these cases it is preferable to avoid cooking and consume raw food, to avoid irreversible degradation. Exposure to air or light can also alter the organoleptic requirements of these compounds, which should be taken fresh and not boiled. In particular, fruit and vegetables should be kept in a cool place, whole and with their peel until they are consumed as ascorbic acid easily deteriorates in contact with light. / p>

The minerals such as iron, zinc, copper and selenium tend to be dispersed in the cooking water, so even in this case it is preferable to consume all the foods that contain them raw. The intestinal absorption of iron is enhanced by vitamin C; therefore an excellent suggestion is to eat undercooked meat (such as carpaccio) very rich in iron and vitamin B, seasoned with lemon juice (for vitamin C) and extra virgin olive oil (containing vitamin E in abundance). / p>

With the addition of a vegetable such as rocket, containing zinc, iron and selenium, it is possible to prepare a complete dish , balanced and with a high biodispoinability of nutrients.

Thanks to their high content of minerals and vitamins, legumes also help strengthen the activity of the immune system and should therefore be consumed regularly. Fresh fruits and vegetables are foods rich in vitamins and minerals as well as an excellent percentage of water and for this reason they are confirmed as excellent allies of the immune system.

Spices (chilli, turmeric and saffron) and aromatic herbs (rosemary and basil) are natural products with antibacterial and antiviral action that act as effective immunostimulants.

Finally, omega 3 and omega 6 are essential polyunsaturated fatty acids particularly advantageous for improving the well-being of the organism.