The immune system and 5 fundamental nutrients for its strength

The immune system is a complex network of cells, tissues, and organs that work together to keep us healthy and protect us against infection and disease. When our immune systems are weakened, we are more vulnerable to contracting any virus that may be circulating. Some of the signs of a weakened immune system are frequent colds, coughs and infections, which may take longer than usual to heal, slow wound healing, fatigue, canker sores and allergies.

In this article, we will introduce you to 5 essential nutrients for the immune system and how you can include them in your daily diet.

Selenium

Functions in immunity

Selenium is essential for the functioning of the immune system and plays many different roles in immunity.

selenium sources

The best sources of selenium are Brazil nuts, shellfish, fish, whole wheat bread, rye bread, seeds, and brown rice.

Vitamin C

Immune system stimulation

Vitamin C stimulates the immune system by enhancing the activity of various immune cells and increasing levels of a substance called interferon in the body.

sources of vitamin C

The best sources of vitamin C are bell peppers, citrus fruits, kale, spinach, broccoli, strawberries, tomatoes, peas, black currants, kiwi, guava, and papaya.

Probiotics and Prebiotics

Influence on health

The balance of bacteria in our gut influences many aspects of health, including our immunity. In fact, it is believed that 70% of our immune system is located in the intestine and an increase in the number of beneficial bacteria strengthens our body's defenses.

sources of prebiotics

The best sources of prebiotics (which feed the good bacteria) are leeks, endive, artichokes, peas, onions, oats, beans, and lentils.

beta carotene

Processing in vitamin A

Beta-carotene is processed in the body as vitamin A, which is another essential nutrient without which the immune system cannot function. It is necessary for the production of a type of white blood cells called T lymphocytes, which help orchestrate immune responses and kill dangerous cells.

sources of beta carotene

The best sources of beta-carotene are sweet potatoes, carrots, spinach, kale, pumpkin, bell peppers, cantaloupe, apricots, and mango.

Conclusion

Maintaining a strong immune system is essential to protect us from disease and infection. By including these five fundamental nutrients in our diet, we can strengthen our defenses and improve our overall health. Remember that leading a healthy life also involves maintaining a balance between a good diet, regular exercise, stress reduction and adequate sleep.

Frequent questions

What are the signs of a weakened immune system?

Colds, coughs, frequent infections, slow wound healing, fatigue, canker sores, and allergies are some of the signs of a weakened immune system.
What foods are rich in selenium?

Brazil nuts, shellfish, fish, whole wheat bread, rye bread, seeds, and brown rice are excellent sources of selenium.
What are the best sources of vitamin C?

Bell peppers, citrus fruits, kale, spinach, broccoli, strawberries, tomatoes, peas, black currants, kiwi, guava, and papaya are all high in vitamin C.
Where is most of our immune system located?

It is believed that approximately 70% of our immune system is located in the intestine.
What foods are rich in beta-carotene?

Sweet potatoes, carrots, spinach, kale, squash, bell peppers, cantaloupe, apricots, and mango are excellent sources of beta-carotene.