Which foods help to boost immunity

The immune system is a complex system in the human body, consisting of individual organs, tissues, cells and molecular complexes. It’s kind of “the Ministry of defence and internal Affairs”, which constantly fights viruses, bacteria, fungi and other pathogens and foreign agents. To overestimate the role of the immune system is difficult because it is constantly in a state of struggle with the world, writes likar.info.

If the body’s defenses fall, the person usually starts to get sick. Often have colds and other acute respiratory infections. However, depending on the circumstances in the background of a weakened immune system can occur and a number of other diseases: urinary tract infection, fungal infections, inflammatory processes, and others.

The ability of our immune system to cope with its functions depends on many factors. There is an important role as heredity and lifestyle, and the environment. And if the genetics we can not do anything, the way of life depends entirely on us. One of the most important components of a healthy lifestyle is the food. It is important that people have introduced in your daily diet those foods which most contribute to the normal activities of the immune system.

Yoghurt and sour milk products

A significant part of our immune system is concentrated in the gut. In yogurt and other fermented milk products contain beneficial bacteria that perform in our body’s protective function.

Lactobacillus contained in yogurt, have a positive effect on cells of the immune system – white blood cells. Some studies show that people who regularly consume yogurt suffer on average 30-35% less. Experts recommend every day to eat 2 servings of yogurt 150 grams. Only the yoghurt must be live, preferably cooked by yourself with the use of special starter cultures.

Whole grains

Whole grains – is a real storehouse of vitamins, minerals and other biologically active substances which favorably influence the immune system. Especially useful for our immune system oats and barley. So include in your diet oatmeal and barley cereal. Just do not make porridge flakes, in which there are hardly any useful components. Oats and barley contain a substance beta-glucan, which improves immune system, in particular stimulates the activity of blood cells. In addition, oats and barley are sources of fiber, which is essential for the normal functioning of the gastro-intestinal tract, as well as for reproduction of beneficial microflora in the gut.

Foods rich in vitamins and minerals

The immune system depends on the lifestyle. Scientists called hidden factors that reduce the activity of the immune system.

For a normal functioning immune system the body the necessary vitamins and minerals, in particular, the antioxidant vitamins A, C and E and the trace element zinc. You can find vitamin C in black currants, cabbage, citrus, rosehips, potatoes and other fruits and vegetables. Carotenes (precursors of vitamin A) are contained in large amounts in carrots, apricots, pumpkin, melon. Sources of vitamin E are seafood, vegetable oils. Be sure to include in your diet pumpkin seeds because they contain high amounts of zinc.

Polyunsaturated fatty acids

Polyunsaturated (or omega-3) fatty acids are a very important class of substances that perform important functions in our body. Unsaturated fatty acids have a positive effect on the cardiovascular system, as well as take part in elimination of the inflammatory processes in the body.

A large number of polyunsaturated fatty acids found in oily fish and certain plant oils such as olive, flax, corn.

It is worth noting that the strengthening of the immune system is not just proper nutrition. In particular, you should abandon bad habits, to bring your weight to normal, and sports. So you will achieve good results and become ill much less frequently.