Search
Language
Dietary advice for the autumn
Table of Contents
1. What the immune system needs to function properly
Vitamins A, C, E and D as well as minerals such as selenium, zinc and iron are important for the immune system.2. Vitamin A (retinol)
Retinol is also responsible for maintaining the continuity of the mucous membranes so as to prevent the entry of microbes into the immune system (e.g. impaired macrophage activity, adverse effects on the number of T lymphocytes), which can lead to an increased incidence of infectious diseases, but also an increase in mortality. Retinols are also involved in maintaining mucosal membrane continuity to prevent microbial intrusion.3. Vitamin C and its salts
It is a potent antioxidant that neutralizes the effects of reactive forms of oxygen. Its immunostimulating properties include increasing the production of cytokines and reducing the immunosuppressive action of histamine. It also plays a significant role in upper respiratory diseases, especially the common cold. Rich sources of vitamin C are red pepper, parsley, black peppers, kiwi, cabbage, strawberries, citrus fruits.4. Vitamin E (tocopherol)
It is also a very potent antioxidant and plays an important role in maintaining cell membrane permeability. Alpha-tocopherol inhibits the action of protein kinase C, which acts to transmit signals from cytokine receptors to neutrophils, macrophages and monocytes. The best sources of vitamin E are oils (sunflower, soybean, corn, wheat germ), fish, poultry, milk and leafy greens.5. Vitamin D and its salts
Not only does it play an important role in the regulation of calcium economy and bone metabolism, but it also affects the functioning of the immune system (M. Muszka, M. Klinger 2014). Deficiencies are linked to the occurrence of cancerous diseases (stomach, colon, breast, or lymphatic system), autoimmune and infectious. Inadequate levels of vitamin D3 are a common problem both in Poland and around the world. Most vitamin D is synthesized in the skin during exposure to sunlight.6. Selenes and their derivatives
It is a potent antioxidant, it also increases the activity of the immune system. Its deficiency affects the decreased activity of T lymphocytes, macrophages and NK cells.7. Cinnamon
It is largely responsible for the body's immune defenses (it activates the thymulin secreted by the thyroid gland, which is responsible for T lymphocyte production).8. The iron
It is responsible for the proper functioning of the cells of the immune system. Its deficiencies contribute to an increased risk of infection, infection and decreased bactericidal activity.9. Essential unsaturated fatty acids belonging to the n-3 (omega-3) and n-6 (omega-6) families
Omega-3 fatty acids have anti-inflammatory effects, reducing the production of pro-infectious eicosanoids and cytokines. EPA (eicosapentaene) and DHA (deoxygenic acid) are of particular importance, which are attributed to the modulating properties of the body's immune function.10. Other factors affecting immunity
In order for the immune system to function properly, it is important to remember the proper amount and quality of sleep (at least 7 hours), physical activity, and stress reduction. Sleep is a key element because the response of the immune cells is most intense at night then the level of lymphocytes increases. In today's lifestyle it is difficult to avoid exposure to stress.11. Foods that boost the body's immune system
It has been used for thousands of years as a functional food and spice, as well as a traditional medicine against many diseases, including infections. Clinical studies have shown that preventative garlic consumption has reduced the risk of viral infection.12. Ginger
Research shows that ginger can prevent viral infections caused by syncytial respiratory virus (RSV) (J. Chang et al. 2012). It is also a good choice for a cold. Gold milk, which relieves sore throat and cough, can be added with it. In addition to ginger, you will need: milk or a vegetable drink, turmeric, honey and vegetable oil, you can also add pepper and cinnamon.13. Cucumbers
It is also a source of vitamin C, zinc, selenium, and magnesium elements that greatly affect the proper functioning of the immune system. In addition to these products, other herbs and plants with anti-inflammatory properties should be included in the diet, such as oregano, cayenne pepper, cabbage, cinnamon, aloe, cherries, green tea, aronia fruits, purée, or vinegar.14. Summary
Nutrition plays a key role in the proper functioning of the immune system. During the autumn-winter period, it is recommended to include in the diet foods rich in vitamins A, C, E and D, as well as mineral ingredients such as selenium, zinc and iron.
