Foods that boost the immune system.

Even if they do not have the capacity to destroy bacteria or viruses, certain foods boost your immune system, which is often weakened in winter. What foods should you choose to boost your immune system and why?

What is the immune system?

Your immune system helps fight bacteria and viruses to prevent you from getting sick and weakened. The intestine plays a predominant role in the immune system. Indeed, the intestine protects us from external attacks thanks to a complex ecosystem: the intestinal flora.

Intestinal flora and prebiotics.

The intestinal flora is made up of billions of so-called non-pathogenic bacteria, these are what we call probiotics . These bacteria protect your intestines. They prevent disease-causing bacteria from entering the bloodstream or growing in your intestines.

Did you know ?

Probiotics make up 70% of the immune system.

These “good” bacteria will feed on prebiotics which are in the form of fibers that are not digestible by the body but fermentable by probiotics. The foods that contain the most prebiotics are garlic, onion, oats, citrus fruits, flax seeds and even chia seeds. Feed powders. are based on gluten-free oat flour and also contain, for the most part, flax seeds. It is recommended to consume between 2 and 3 foods that are sources of prebiotics per day.

Fermented foods.

Sometimes you don't have enough "good" bacteria in your microbiota due to a poor diet. It is possible to remedy this by consuming probiotics, either in the form of food supplements or through food. Probiotics are present in so-called fermented foods such as yogurt, kefir (fermented milk) or tempeh (food product made from fermented soy).

Not to be confused.

Probiotics are non-pathogenic and protective bacteria that make up the intestinal flora. These bacteria will feed on prebiotics which are fibers that are not digestible by the body.

Micronutrients.

Certain vitamins and minerals play a direct role in the immune system.

Vitamin A.

Vitamin A helps resist infections because it strengthens natural defenses. Indeed, it has the capacity to stimulate the production of white blood cells and therefore that of antibodies, molecules which defend the body.

Vitamin C.

An essential vitamin for facing winter, vitamin C fights against viral and bacterial infections by ensuring the proper functioning of cells and the immune system.

Did you know ?

Vitamin C helps stimulate the production of T lymphocytes. These are white blood cells that destroy cells infected by a virus.

Zinc.

Zinc is an immunostimulating mineral. It promotes the action of T lymphocytes to better fight infections. Zinc deficiency causes a dysregulation of the immune response, which promotes infectious diseases.

Selenium.

In addition to its antioxidant properties, selenium allows the increase of lymphocytes while controlling the production of cytokines, a substance of the immune system which regulates the proliferation of cells.

Selenium content per 100 grams.

In summary.

A varied, balanced diet rich in fruits and vegetables helps maintain an efficient immune system. There are also other tips such as not smoking, only drinking alcohol in moderation, sleeping well and limiting stress.