The "immune system" is our body's defense against diseases, infections and viruses such as coronavirus. It also helps in quick recovery from illness. It attacks viruses, bacteria, fungi and other pathogens or disease-causing organisms.
People with low immune systems, such as those with malnutrition, are more prone to illness and complications. One of the symptoms of having a weak immune system is the easy presence of infections such as bronchitis, pneumonia and the timely covid-19.
Eating a balanced diet is one of the ways to strengthen our immune system.
What are the foods we need to choose?
Protein-rich foods - Protein is needed to make the body's antibodies which in turn are resistant to pathogens. It is also needed to repair cells and tissues that may be damaged by the disease. Choose foods that are high in protein but low in fats such as chicken breast (petto di pollo), turkey (tacchino), and egg white; seafoods such as tuna (such as yellow fin tuna or pinna gialla) and octopus / squid (polyps); Italian salum meats such as Bresaola and Prosciutto crudo (remember they are high in sodium and should be eaten in moderation by people who avoid salty foods such as those with heart disease).
Foods rich in vitamins and minerals - Habit of eating fruits and vegetables every day. Experts recommend that half of our plate should be set aside with vegetables (a larger portion than slices of meat and rice or bread). Fruits and vegetables rich in antioxidants, in addition to vitamins and minerals, which help the immune system are:
broccoli,
bellpepper,
garlic,
ginger,
spinach,
kiwi,
citrus fruits (orange, mandarines), and
berries.
Nuts such as sunflower seeds (semi di girasole), almonds (mandorle), and hazelnuts (nocciole) are also high in Vitamin E which helps fight the flu (flu) and other upper respiratory infections.
Drink enough water every day - water helps to release toxins in the body. It can be mixed with lemon to increase Vitamin C. Drinking green tea also has detoxification benefits. The usual recommendation is to drink 8 glasses (8oz glasses) of water per day.
Apart from eating well and adequately, there are other steps we can take to maintain and strengthen our immune system such as:
maintaining good hygiene (washing hands),
exercise,
getting enough sleep,
avoiding smoking and drinking excess alcohol, and
maintaining a proper weight
We cannot avoid absorbing the organisms around us, but we can help our body to be strong to fight it and thus stop spreading it to other people as well.