10 foods that will leave your immunity thousand

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The health hazards are everywhere: viruses, bacteria and other micro-organisms capable of causing disease is more prevalent in our daily lives we imagine. The main reason is that some get sick and others is not immunity. It regulates the body's response across these potential invaders variable manner depending on certain individual habits, including feeding is the most important. Everything we eat affects the way the cells will act. Some foods leave high immunity, protecting us against disease, while others make us more vulnerable, decreasing immunity.

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The nutritionist Cintya Bassi, the Maternity Hospital Saint Kitts, remember that some foods, when consumed in excess, have the opposite effect on immunity. 'This is the case of sugar, especially refined, which impairs the ability of immune cells, alcohol altering the antiviral function and anti-inflammatory defense cells and saturated fat in excess, which reduces the activity of cells protective '.

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citrus fruits'Citrus fruits like orange, lemon, kiwi, strawberry and cherry, are recognized sources of vitamin C nutrient that acts directly on the immune cells helping to combat microorganisms and contributing to strengthening the immune system, "explains Cintya. They also have other antioxidants that act fighting cellular aging, and thus strengthening the immune system. The nutritionist recommends consuming one serving of citrus fruit a day.

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dark green vegetables: They are rich in vitamin A, which acts by modulating the response of immune cells and enhancing the immune response. They are also abundant in the B vitamins, working in production and strengthening of antibodies. 'The consumption of vegetables and dark green vegetables should be approximately two servings', recommends Cyntia Bassi.

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oilseeds: Walnuts, almonds and nuts are an important source of selenium, a mineral that has antioxidant, fighting free radicals responsible for cell aging. 'In recent studies, selenium has been appointed as an antiviral agent' says nutritionist. 'Moreover, it participates in the synthesis of glutathione peroxidase enzyme, which comprises the immune system. " Consumption should range from 20 to 30 grams daily.

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Meat: Red and white lean meats are important for the immune system because they have protein, iron and zinc. According to nutritionist, the protein comprises about 20% of the immune cells and the zinc acts on tissue repair and wound healing. Have iron deficiency is identified as a reduction in the immune response.

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Fishes: Some types of fish, such as salmon and sardines, have omega-3, a type of fatty acid that acts controlling the immune response. Consumption should be two servings per day.

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legumes: They have vitamin E, which acts as an antioxidant, helping to strengthen the immune system. Daily intake should be from an average shell.

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chili: Peppers, especially those of the genus Capsicum (red, chilli, lady's finger, cambuci, smell, etc.) has called attention to the action of its component capsaicin, which has anti-inflammatory and antioxidant action. The recommended intake is 30 milligrams of capsaicin - equivalent to ½ chili - to get the benefit.

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Ginger'Ginger helps maintain a healthy digestive system, which is important for the immune system, since most of the defense cells is that location, "explains Cyntia Bassi. 'Moreover, it has vitamin C and antioxidants that help to eliminate toxins.' Consumption should range from two to four grams per day.

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whole grains: They are rich in vitamin E, which acts as an antioxidant, and fiber, which help to eliminate toxins, strengthening the immune system.

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Yogurts and fermented milks: They have probiotics, called lactobacilli, beneficial microorganisms that act in the intestine recovering intestinal flora. The nutritionist notes that most of the defense cells are in the digestive system, so their health is so important for immunity.

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