Is it possible to “improve” the body’s immunity quickly?
Our body’s immunity is not always at the highest level. We often demand a lot from ourselves – we do not sleep, eat properly and want to not get sick 🙂 On the other hand, we do not see how many infections our body deals with every day. Our immune system is really an excellent machine, prepared to fight viruses, bacteria and fungi. It repels constant attacks from the outside, sometimes we catch a runny nose, but it is thanks to this system that the symptoms pass, and we do not die from a cold. This can happen for people in immunosuppression – on drugs that block the immune system – e.g. after a transplant.
For our part, we can avoid factors that weaken the immune system:
a) consuming chronically large amounts of alcohol, smoking cigarettes, taking drugs
b) chronic sleep deficiency
c) improper diet (resulting in malnutrition, food deficiency and vitamin deficiency, but also obesity)
d) lack of physical effort,
What actions do immunologists recommend to avoid infections ?:
– frequent hand washing
– limiting contact with people who have fever and cough (it is best to avoid places where there are crowds)
– increasing distance, contact with animals (especially wild)
– switching to a mainly vegetable diet, and in particular a strong reduction in the consumption of raw meat and milk
– taking care of the hygiene of places where meals are prepared
– vaccination against common infectious diseases such as influenza or pneumococcal pneumonia.
The right diet – I mean what?
It’s not about some mysterious ingredient in our food. It should be varied, so that we can easily meet our demand for:
– polyunsaturated fatty acids, mainly omega-3 – in fatty fish, in linseed oil as well as camelina oil, from walnuts, hemp oil and in chia seeds
– flavonoids – polyphenols in black and green tea, quercin in coffee, honey and chamomile, oregano as well as tarragon, coriander and dill, bay leaf, in blackcurrant juice and linden flowers, elderberry and hawthorn; flavonoids can also be found in onion and brassica vegetables as well as in beets, grapes and cocoa.
I recommend the article on antioxidants, read here.
the most important component of the diet maintaining immunity at the right level!
– A – in the form of beta – carotene (sources are: carrots and kale, spinach as well as sorrel, red pepper and chard, apricots and melons, peaches and plums)
– D – from April to September our skin will produce it under the influence of sunlight, now we should remember about fatty fish in the diet (herring and salmon and sardine) and / or duran and supplementation of this vitamin with a pharmacy preparation in the amount recommended by the doctor
– E – in oils (from wheat germ as well as from pomegranate seeds, corn and soybean), hazelnuts, pumpkin seeds and almonds
– C – let’s not rely on the form of this vitamin available in powder, but let’s eat: Brussels sprouts, horseradish, kale, red pepper, parsley, spinach and black currants, strawberries, wild strawberries, kiwi.
– B vitamins – folic acid, vitamin B6 and B2 – in green and leafy vegetables, potatoes and chicken and turkey meat, milk and its products, eggs, fruits, nuts and cereal products
– zinc – pumpkin seeds, sunflower seeds and dark bread, buckwheat and dry seeds of legumes as well as oatmeal, almonds, cheese, seafood, as well as meat, but we are trying to reduce the last source due to the large amount of saturated fat.
– selenium – in fish, eggs and buckwheat, sunflower and sesame seeds, Brazil nuts and dry seeds of legumes –
– iron – in meat, legumes, pistachios and also defatted cocoa powder
If we care about the consumption of the above products and our lifestyle is hygienic, we can be sure that we support our immune system. Let’s remember about proper nutrition.
Ol’Vity products that help maintain normal immunity:
OILS COLD PRESS
Seeds and loose products
– chia seeds
Dymarska E., Grochowalska A., Krauss H., Impact of diet on the immune system. Immunomodulatory effect of fatty acids, vitamins and minerals as well as antioxidants. Nowiny Lekarskie 2013, 82, 3, 222–231
Krzysik M., Biernat J., Grajeta H. The influence of food nutrients on the functioning of the immune system – part I. Immunomodulatory action of food fatty acids in the human body Adv Clin Exp Med 2006, 15, 6, 1055-1062
Biernat M. Impact of nutrition on the mechanisms of cellular response E. Confirmation Diet based dietetics, MedPharm Polska, Wrocław 2016
Książek E. et al. Impact of diet on the immune system, Krauss H. Nutrition physiology, PZWL Warsaw 2019
5.https: //www.mp.pl/pacjent/choroby-zakazne/aktualnosci/228559,jak-utrzymac-odpornosc-na- optymalnych-poziomie-rady-immunologow access 17.03.2020