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What we have understood in these dramatic months that In case of infection, the aggravation caused by a state of deep inflammation that impairs the immune system. And therefore, in addition to strict compliance with the rules, what can we do to try to strengthen our immune system, which is closely related to the intestinal microbiota, or that group of microorganisms that regulate many functions and generate an anti-inflammatory response against pathogens. 70-80% of the body’s immune cells are found in the intestine and, therefore, the efficiency of this activity depends on the variety of foods and the quality of the nutrients that we introduce with food.. Of course, then each different aspect and therefore the nutritional aspect must be personalized. For example: citrus fruits are an important source of vitamin C, but if I suffer from gastritis I have to avoid them and replace them with something else. Here are the good practices suggested by dietitians and immunologists.
The most important important micronutrients for the immune system.
Zinc
an essential mineral found in all organs, tissues and body fluids and after iron, the second most abundant trace element. A deficiency has been associated with many pathological conditions, such as colds and pneumonia.. present in different concentrations in both animal and plant foods and we should take 9-12 mg (woman-man per day). A necessity that can be covered with 10 anchovies, or two cuttlefish or squid, a turkey leg, an egg yolk or approximately 200 g of beef rump. Oysters contain by far the largest amount, 90 mg, but they are not a food that we easily consume. Among the best plant sources, however, are wheat germ, hemp oil seeds (three tablespoons contain 31% and 43% of the requirement), followed by pumpkin, sesame, and sunflower seeds. We find it in legumes, pine nuts, walnuts, almonds and hazelnuts, while among dairy products, the best source is Parmesan, which with a 50 g serving provides around 4-6 mg.
Magnesium
A deficiency associated with a state of chronic inflammation.. The daily requirement can be covered by eating 4 tablespoons of peeled millet or 4 tablespoons of dried legumes; while 100 grams of raw spinach, 6 Brazilian nuts, 100 grams of brown rice provide half the requirement, which is 240 mg per day.
Beta-glucans
They are found on the outside of the grain of barley and oats, in fungi and algae. Once introduced with the diet, Beta-glucans are capable of stimulating phagocyte activity. (Particular white blood cells that are tasked with eating viruses, parasites, and bacteria). Porridge, oatmeal-based food, an excellent breakfast.
Vitamin A
Indispensable because it maintains the integrity of the skin and mucous membranes, which are the first barrier against external pathogens.. Some orange-colored plant and animal foods are rich in it. The recommended daily requirement varies between 0.6 – 0.7 mg (woman – man). Eating 4 carrots takes 2.3 mg, with a half plate of pumpkin of about 1.1 mg and about 0.5 mg with 3-4 apricots, in the egg yolk is 0.113 mg.
Vitamin C
A micronutrient that we cannot synthesize and is compatible with various cellular defense mechanisms. A good state of vitamin C counteracts common viral infections, such as respiratory diseases, and prevents the development of complications.. The daily requirement varies from 105 mg to 85 mg (for men and women respectively). It is important to take it with your diet, for example, eating 2 kiwis a day (128 mg), an orange (75 mg), a bowl of strawberries (81 mg) or red currant (50 mg). When eating 100 g of red pepper or black cabbage, we take from 128 mg to 120 mg, if we opt for broccoli 89 mg, spinach 54 mg, while a portion of lettuce or arugula or raw red cabbage brings 47, 88, 55 respectively mg. Since a vitamin that is easily oxidized and lost when cooking at high temperatures, steaming is preferable, and citrus fruits should be kept in the refrigerator and eaten or drunk immediately, in case of juices.
Omega-3 polyunsaturated fatty acids
The parent of the family is α-linolenic acid (ALA). The body cannot synthesize it, therefore it is defined as a essential nutrient that must necessarily be introduced into the diet. Especially present in some types of nuts and oilseeds. Three teaspoons of flaxseed provides 5.1 mg, 7-8 nuts 2 mg. Fundamental to the body are also eicosapentaenoic acid (EPA) and docosahexenoic acid (DHA), they also belong to the omega-3 class. The daily requirement can be satisfied by taking blue fish (which is richer): anchovies, sardines, mackerel. 2-3 servings of fish weekly and 30 g of nuts are recommended.
Folic acid
Stimulates the formation of white blood cells. and the daily requirement (0.4 mg) is achieved by eating half a plate of asparagus, green beans, spinach, beets, or a plate of endive, cauliflower, cabbage, beans, chickpeas, lentils, or peas. Selenium: hinders the formation of free radicals, protecting cells from oxidative damage. It intervenes in the functioning of the immune system and in the metabolism of thyroid hormones. The daily requirement of 0.05 mg is taken with half a plate of octopus, 6 prawns or a fillet of turbot. Three 3 teaspoons of chia seeds provide a third of the daily requirement.
Polyphenols
They are epigenetic modulators of the microbiota.. The highest amounts contain red fruits such as blackberries and blueberries, raspberries, currants, and raw vegetables. Then green tea, brown rice, black rice, honey, oregano, rosemary, basil, marjoram and cinnamon. You can take a good amount of polyphenols with 3 tablespoons of a good extra virgin olive oil, which also contains oleocantal, oleorupein and hydroxytyrosol, which have an anti-inflammatory power comparable to that of ibuprobene.
Iron
A deficiency leads to a weakening of the immune system. and women have a greater need than men, respectively, 18 and 10 mg. Vegetable foods rich in iron are legumes, watercress, or kale. Legumes that contain phytates (and are taken in large quantities have contraindications), therefore, it is essential to eliminate them with soaking. Four tablespoons of oatmeal and 4 tablespoons of legumes provide the daily iron requirement. On the other hand, the food of animal origin that contains the most, after the bovine liver, is clams: one dish is 100 grams. While 100 g of red or white meat only provide 1.9 g of iron.
Vitamin D
today considered a hormone for the important role it also plays at the immune level. The best contents are found in herring, anchovies or some fungi such as thumbtacks, while exposure to sunlight is the main source. Good levels of vitamin D in the blood are considered to be between 30-50 ng / dl. The amount of vitamin D you get from the sun depends on many factors:
1) the time of day (the skin produces more when it is in the sun in the middle of the day);
2) the amount of skin exposed (the more skin a person exposes, the more vitamin D the body produces, the exposure of the back, for example, allows the body to produce more vitamin D than the hands and face);
3) skin color: pale skin is absorbed faster than darker skin.
Sunscreen is not the best way to get enough vitamin through sun exposure, but this can cause serious problems, especially for people with fair skin and who tend to have lots of moles. Therefore, personal risk factors should be evaluated. In general, frequent exposure to the sun and for a short time, avoiding burns, is considered healthy. In the case of a recommended deficiency, the supplement based on vitamin D3 (cholecalciferol), which depends on a professional who establishes the appropriate daily dose.
Fermented foods
They increase the health of the gut microbiota, the digestive and immune systems.. The most common fermented foods are yogurt, kefir, kimchi, kombucha, miso, sauerkraut, and tempeh.
What to avoid?
Too much salt at the table it reduces the immune defenses and, therefore, the possibility of fighting bacterial infections. Just 6 g more a day is enough for a critical part of the immune system to tilt. The same mechanism occurs when introducing too many sugars– A single can of sugary fizzy drink can hold up to 39 g. The recommended dose 25 g. The effect on the immediate immune system, which begins 30 minutes after sugar consumption, can last up to five hours. Alcohol consumption: Alcohol suppresses the immune system in its components, innate and acquired, and alters the intestinal microbiota. If taken persistently over time, it reduces the ability of white blood cells to surround and destroy dangerous bacteria. Excess alcohol also interferes with the production of cytokines, making them more sensitive to infections. Absolutely to avoid when a viral or bacterial infection is in progress.
Food quality
To maintain good health and have an efficient immune system, it is good to cook from unprocessed raw materials, not treated with pesticides, not from intensive farms and that do not contain additives, sugars or excess salt. Finally: These general guidelines are not adaptable to everyone, you must take into account your personal health, your intolerance and, in this case, avoid this or that food.to. Note: If you sometimes drink a glass of wine or eat a slice of salami, nothing happens. At the table, as in life, transgression also has a positive impact on the welfare state, which in turn makes a good contribution to the immune system.
(Renata Alleva – specialist in Food Science – Univ Bologna collaborated)
Sources:
1) Childs C E et al. 1,2 and Elizabeth A. Miles, Diet and Immune Function Nutrients 2019, 11, 1933-1943
2) Singh RK. Influence of diet on the intestinal microbiome and implications for human health J Transl Med (2017) 15:73
3) Cianci R et al. Microbiota and immune system interference in health mediators and inflammation disease Volume 2018, Article ID 2912539, 3 pages https://doi.org/10.1155/2018/2912539.
4) Vibeke H. et al. Impact of a healthy dietary pattern on the gut microbiota and systemic inflammation in human nutrients. November 2018; 10 (11): 1783.
5) Schnabel L1,2 et al. Association between consumption of ultra-processed foods and the risk of mortality among middle-aged adults in France. JAMA Intern Med. 2019 April 1; 179 (4): 490-498.
6) Maslowski MK et al., Diet, gut microbiota and immune responses. Nature Immunology, volume 12, 2011.
7) The effect of sunscreen on vitamin D: a review. J Dermatol. 2019 Nov; 181 (5): 907-915. doi: 10.1111 / bjd.17980. Epub 2019 Jul 9.
8) Katarzyna Jobin1,2 et al. A high salt diet compromises the responses of antibacterial neutrophils through hormonal disruption Science Translational Medicine 25 Mar 2020.
May 5, 2020 | 23:38
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