Our immune system depends on what we eat to function well. In developing countries, deaths from infections are often not due to the infection itself, but to our bodies' inability to fight it off due to nutrient deficiencies. Therefore, have an efficient immune system is essential to defend ourselves against diseases or possible infections. For example, people with diabetes are more likely to die of Covid-19 (one in two Americans are prediabetic or diabetic), cutting down on sugar and starch which suppresses the immune system is critical. Proper nutrition, proper rest and exercise help keep our immune defenses high.
There is no scientific evidence on the effectiveness of foods that can prevent or cure the coronavirus. Some studies are focusing on quercetin, one of the most powerful flavonoids. In any case, having a good immune system is essential, but it depends a lot on the foods we bring to our table.
What foods are essential for a correct and healthy diet? Several studies have shown that the refined sugarscan suppress the immune system for hours after being taken. Limiting them – as explained by Giuseppe Nocca, Professor of Food History at the Bio Campus Foundation in Latina, in his speech in the section News from the world of food, helps the immune system to function better.
Proper nutrition also requires the intake of proteinessential for immune function. Protein malnutrition is a significant risk factor. Proteins of plant origin, such as legumes, nuts and seeds are sufficient if consumed in sufficient quantities.
Furthermore, health passes from the intestine and for this reason it must be kept in balance, taking so-called foods Probiotics (living and active microorganisms). They contrast dysbiosis (imbalance of the intestinal flora) and hinder the proliferation of pathogenic bacteria. We find them in sauerkraut, kimchi, natty, miso, tempeh, yogurt and kefir. Probiotics, in order to live, need proper nourishment, i.e prebiotics (indigestible dietary fiber) found in: asparagus, artichokes, Jerusalem artichokes, dandelions, leeks, onions, garlic, bananas, beans, apples, jicama, flaxseed and seaweed.
Vitamins, as we know, are the foundation of any health support regimen. Let's talk about vitamins A, B, C, D and E. Vitamins A, D and E are fat-soluble, they dissolve in fat and therefore can be accumulated in adipose tissue and for this reason it is not necessary to take them with a certain regularity. While B and C are water soluble, they are not stored by our body.
La preformed vitamin A (the active form), is found above all in foods of animal origin: liver, eggs, milk and derivatives. While the pro-vitamin A (beta-carotene) foods of vegetable origin: yellow-orange-red or dark green fruits and vegetables: apricots, carrots, berries, tomatoes, pumpkin, basil, parsley, spinach and broccoli.
Vitamin A is beneficial for vision, bone development and strengthening, tooth growth, and strengthens and maintains healthy skin. It also protects the lungs from infections.
Le vitamin B they are fundamental micronutrients for our body, they are good for the skin, nails and hair but above all they balance the cholesterol present in the blood, regulate blood pressure and improve memory and brain function. In addition, they reduce both tiredness and fatigue.
They are in foods of animal organs, such as pork or in poultry, offal, fish, bacon, eggs and milk and its derivatives. Also in vegetable: green leafy vegetables, peas, soybeans, legumes, asparagus, whole grains, wheat germ, dried fruit and dry brewer's yeast.
La Vitamin C performs several functions. First of all it is essential for the health and growth of cells and tissues, then it is a powerful antioxidant and helps prevent the risk of tumours, especially in the stomach. It is located in fresh food, therefore fruit and vegetables such as: citrus fruits, strawberries, cherries, tangerines, kiwis, lettuce, radicchio, spinach, broccoli, cabbage, tomatoes, peppers and potatoes, especially new potatoes. It is recommended to consume these foods raw or undercooked to enjoy all the benefits that this vitamin can bring.
La vitamin D, also known as "friend of the sun", is important for the health of bones and teeth and helps maintain calcium levels. It also promotes the proper functioning of the immune system and muscles. Studies have shown that people with vitamin D deficiency are 11 times more likely to get a cold or the flu, while supplementing it can reduce this chance by 42%.
Why friend of the sun? In the summer months, when we expose ourselves to the sun, our body produces vitamin D autonomously. While in winter it must be taken through food, even if it is contained in few foods of animal origin and not at all in vegetable ones. We can find it in salmon, tuna, swordfish, mackerel, oysters, prawns, sardines, eggs (especially in the yolk), milk, soy milk, bovine liver, chicory, dandelion, basil, mushrooms, cocoa and chocolate. Cod liver oil is also an excellent source of this vitamin.
La Vitamin E it is an antioxidant that protects us from free radicals, which can weaken our immune system. Anti-inflammatory and antiplatelet, it plays an important role as a cardioprotector. We can find it especially in the dried fruit, in vegetable oils (soy, corn, sunflower), in margarine and whole grain germs. It is also present in sweet potatoes, spinach, dandelion greens, asparagus, chickpeas, watercress, broccoli and chestnuts.
Then there are also some minerals that are essential for the proper functioning of the immune system, such as iron, copper, selenium and zinc. The latter enhances the immune system against influenza viruses and bacterial infections. It also improves eyesight and, at the same time, strengthens memory. It is found in red meat, fish and shellfish (especially in oysters), eggs, milk and derivatives, wheat bran, whole grains, legumes, pumpkin, brewer's yeast, mushrooms, dried fruit and cocoa.
Iron helps strengthen the immune system and increase physical resistance. It is essential for the activity of some enzymes and for the production of some hormones. We can find it in foods such as red meat, offal, cereals, green leafy vegetables, dried fruit and dark chocolate. Instead, copper is involved in the immune response, for this reason it contributes to the functioning of the immune system, helping to fight infections and free radicals. Copper-rich foods are shellfish, legumes, whole grains, cocoa and dried fruit.
Finally, selenium supports the immune system by stimulating the production of antibodies in our body and is mainly found in fish, meat, vegetables, milk, legumes and dried fruit (especially pistachios, cashews and walnuts).
According to various studies, a lack of vitamin B can, for example, have harmful consequences on our brain. This shortage would lead to a decrease in our capabilities. It is therefore necessary to know which foods to avoid in order not to suffer from these problems.
Sugars: some people consume a lot of sweets, so that they have an excess of sugar in the blood. According to the University of Berlin, these people are more likely to suffer from memory problems.
Junk food: University of California research shows that fast food is not good for our brain. This type of food is high in calories and saturated or processed fats, which are harmful to the synapses in the brain. They also act negatively on molecules related to memory and learning.
Red meats: the consumption of red meat impairs memory. A Boston study found that people who eat a lot of beef have lower cognitive function than vegetarian people, for example.
Simple carbohydrates: This food group includes full-fat milk, flour, and refined sugars. They can cause memory problems, especially in patients with type 2 diabetes. They also reduce academic performance.
Fructose: It is present in all processed foods. It is also found in foods to which corn syrup is added (sodas, sugary juices, canned fruit). It causes slowness in the brain and causes memory problems.
The five groups mentioned above aren't the only harmful foods. In fact, there are other foods that can also affect the development of our brains and intelligence.
Alcol: In addition to damaging our liver in the long term, it causes "brain fog" or mental confusion. It affects our ability to think clearly in the most common moments of our daily life. And it is irreversible.
fried: contain chemicals, additives, artificial flavors and colors. They affect our behavior, cause hyperactivity and disrupt our cognitive functioning as well as nerve cells in the brain. Of all the oils used for frying, sunflower oil is the most dangerous.
Very salty foods: we already know that salt is not good for blood pressure, nor for heart disease. But it can damage the functioning of our brains, such as the ability to think and reason.
Refined grains: More likely to experience mental confusion or memory loss.
Processed protein: this group includes sausages and cured meats. These proteins do not insulate the nervous system—in fact, they overactivate it. The same thing then happens in the brain, causing serious concentration difficulties.
Processed fats: These fats also produce cholesterol, cause obesity and some heart problems. They make our brain slower and also increase the risk of stroke.
Artificial sweeteners: Sweeteners are often considered better than sugar, especially when dieting. This is a mistake. It is true that sweeteners have no calories, but they can be counterproductive for our body. If taken for a long time, they can cause brain damage and slow down our cognitive abilities.
The health of our immune system depends on many factors. Taking care of our body helps the immune system against external (viruses, parasites, bacteria or fungi) or internal (cancer cells) threats. All of this depends on our lifestyle: from nutrition to physical activity, from stress level to rest. A balanced and diversified diet can make the immune system stronger, but it cannot protect us from the risk of a Covid-19 infection.
