Nature has endowed people with the perfect disease-fighting mechanism - the immune system. Its functioning largely depends on human behavior: lifestyle, habits, nutrition. Foods containing vitamins and minerals necessary for health are the main stimulators of this important system of the human body.
One of the most important stimulants of the immune system are antioxidants - substances that prevent the breakdown of cells and tissues and slow down the aging process. Antioxidants have tremendous health-promoting potential, but you don't need to take them in pills. They are most beneficial when they enter the body in the simplest way - with food. A full set of these biologically beneficial substances contain vegetables, fruits and grains.
The main antioxidants are vitamins A, C and E. To synthesize vitamin A, the human body uses beta-carotene, which is made up of carotenoids. They are found in many intensely colored vegetables: collard and Brussels sprouts, dark lettuce, broccoli, pumpkin, red bell peppers, tomatoes, carrots, and other root vegetables. All colored fruits and berries are also rich in carotene: pears, apples, strawberries, gooseberries, blackberries, blueberries, cherries. By eating any orange, yellow, red, or dark green fruit or vegetable, you absorb tens and hundreds of different carotenoids. A large amount of retinol (vitamin A) is also found in animal products: liver, fish oil, egg yolks, butter and whole milk.
Vitamin C (ascorbic acid) is the most powerful antioxidant due to its unique ability to stop oxidation processes occurring in cells. At the same time, vitamin C makes the cells of the immune system more vigorously fight viruses and bacteria, reducing the unpleasant symptoms of infections and inflammation. The best sources of ascorbic acid: vegetables and fruits, especially black currants, oranges, lemons, cabbage and cauliflower, broccoli, potatoes, red and green peppers, and parsley.
Vitamin E (tocopherol) is very important for the proper metabolism and normal functioning of the immune system. Its deficiency weakens the body's defenses, making the immune response weaker. Tocopherol is found in whole grains, bran, wheat germ, vegetable oil (sunflower, corn, olive), asparagus, leafy vegetables, broccoli, green peas, tomatoes, spinach, sunflower seeds, nuts, avocados, and shrimp.
Equally important stimulants of the immune system are minerals, the full set of which is present in plant foods - grains, legumes, green vegetables, fruits and root vegetables. Valuable mineral components are also found in red meat, poultry and fish. Of course, a person needs all minerals, but only a few of them have a significant effect on the immune system - these are zinc, copper, magnesium and iron. They are found in veal liver, crabs, crayfish, shrimp, beef, baker's yeast, wholemeal bread, poultry, lentils, nuts, brown rice. In addition, magnesium is present in soybeans, raisins and bananas, and iron is found in bran, dried apricots, dates, spinach and chocolate without additives. Copper can also be found in olives, oats, and shellfish, while zinc is found in cheese, cod, and canned sardines.
