How to boost immunity - expert advice

The intestines are largely responsible for immunity, therefore, a correct and balanced diet is the key to resistance to viral and infectious diseases.

How to strengthen the immune system, told the nutritional experts of the "Useful Program", which is published on "Inter" from Tuesday to Saturday at 10:00.

«Our immune defense is directly dependent on the contents of the plate, - says nutritionist Alexander Kushch. - Only with food comes everything necessary for the immune system, so now is not the time to "dry", lose weight, prepare for competitions. The diet during quarantine should be complete and include 20% fat, 50% carbohydrates and 30% protein».

10 important nutritional tips to boost immunity:

1. Consume more complete proteins.

They are the building blocks of immunoglobulins, antibodies that act as protective cells. If there is not enough protein, the work of the immune system is inhibited and it becomes more difficult for the body to fight viruses. To make up for protein deficiencies, include meat, fish, dairy products, legumes, and eggs in your diet.

2. Include vegetable and animal fats in your diet. 80% of fats must come from cold-pressed vegetable oils containing the maximum amount of omega-3 polyunsaturated fatty acids. Another 20% – these are animal fats in the composition of butter and meat. Cholesterol is needed for surfactant synthesis – the main substance that lines the alveoli in the lungs and prevents them from deflating during exhalation, which is very important when breathing. But it is worth excluding frying in vegetable oils: this provokes non-infectious inflammation in the body and undermines the immune system.

3. Eat foods high in vitamin C. It strengthens the immune system and protects it from viruses and bacteria. Contained in citrus fruits (oranges, grapefruits, lemons), cranberries, kiwi, black currants, rose hips, sea buckthorn, apples, sauerkraut, Brussels sprouts and cauliflower, bell peppers and herbs.

4. Take a vitamin D. It plays a very important role in strengthening the immune system. When you sit at home in quarantine, your body lacks it. Solar activity is not enough to keep the immune system in good shape, so it can be taken additionally as a supplement.

5. Include colored vegetables in your diet. We are talking about red, orange, yellow vegetables and greens. They contain beta-carotene – a substance called the precursor of vitamin A. It, in turn, stimulates the production of cells that fight germs.

In addition, colored vegetables are rich in essential oils that strengthen our immune system, energize every cell in the body and make them more resilient.

6. Eat up to 30 grams of plant fiber per day. 300-350 g of fruits and 400-500 g of vegetables will significantly help the intestines. This is very important, since up to 70% of all immune complexes are formed in the intestine.

7. Diversify your menu with foods that contain selenium and zinc.

Many immune processes and cell activity depend on these microelements. Selenium and zinc are found in seafood and nuts. True, nuts should be treated with caution and not more than a handful a day. Otherwise, you risk harming your figure, since they are very high in calories.

8. Remember the water regime. Water supports metabolism, promotes the absorption of nutrients and the elimination of toxins, and is involved in thermoregulation of the body. It is recommended to drink at least 30 ml of water per 1 kg of body weight per day.

9. Add spices to your food. Spices are an important barrier to viral infection. Stock up on turmeric and add it a teaspoon at a time when cooking rice or buckwheat. Cloves, thyme, sage, thyme are also useful. They have a wonderful effect on the immune system.

10. Give up carbohydrate bombs– food high in simple sugars and fat. Fatty, heavy and high-calorie foods, that is, refined, smoked, pickled foods, can harm the immune system. It is also worth excluding sweets and pastries from the diet, as excess calories and sugar suppress the immune system.

Another expert of the Useful Program, PhD in Medicine, nutritionist and endocrinologist Kateryna Kondratyuk emphasizes that overeating weakens the immune system: “It takes too much energy to digest a large amount of food, and this resource may be needed by the body at any time to protect against viruses. It is better to eat little by little, with intervals of at least 4 hours between meals. Dinner - no later than 3 hours before bedtime. And if you feel unwell and lack of appetite, it is better to skip some meal. In this case, the hunger hormone ghrelin is released, which increases immunity.

According to the nutritionist, the main immune-boosting foods are ginger, turmeric, garlic, parsley, broccoli and cauliflower:This group is prebiotic, it has not only an effective vitamin composition, but also dietary fiber that is needed to feed the microflora. Our intestines are a real factory of immune complexes and anti-inflammatory peptides! This is where 70% of our immune defenses are formed.

And the main thing is the availability of assimilable fibers. If our food is rich in them, we will be well protected from the virus.a».

Recall

• carefully, foods that reduce immunity.
• Scientists have discovered people who are immune to coronavirus
• healthy sleep rules for strong immunity.