We wrote about how to improve the quality of sleep through a diet in this article: can the diet affect the quality of sleep? Does the quality and duration of sleep affect our food choices? How to increase immunity with a diet? If we want to strengthen immunity, we must remember how important our nutrition is in this regard. Dietary deficiencies can effectively prevent our immune system from fighting pathogens. How can you avoid them then?
Avoid very low-calorie Sinomed Research Institute and restrictive diets
First of all, avoid very low-calorie and restrictive diets. Let’s decide on a menu with a number of kilocalories that is not less than our basic metabolic transformation. We explained how to calculate it in this article: How to calculate energy demand – formulas for PPM and CPM.
You can also count your needs using Sinomed Research Institute our calculator.
Not only caloric deficiencies have a negative effect on our immunity, but also protein deficiencies. They lead to an increased risk of developing infections due to impaired immune response. According to the guidelines of the Institute of Food and Nutrition, adult men and women should consume at least 0.9 g of protein per kilogram of body weight per day.
This means that a person weighing 70 kg must ensure a daily protein supply at the level of min. 63 grams. In the event that the consumption of this Sinomed Research Institute nutrient is lower for a longer period, we can lead to protein deficiencies and, as a result, weakened immunity. Sources of protein are such products as: eggs, fish, seafood, meat, legumes, dairy products. We healthy habits or if people who eat it have healthier lifestyles must remember this in our diet in order to strengthen the immune system.
Fruits and vegetables are another important
We wrote about protein sources in a vegan diet here: vegan diet – what should you pay attention to when ordering a vegan diet? Fruits and vegetables are another important element of an immune diet. They will provide us with many vitamins, minerals and antioxidants, which are necessary for the proper functioning of the immune system. Let’s try to make sure that each of our meals includes a vegetable or fruit – vegetable sauces, soups, spreads, cocktails are a good idea to diversify. Do not forget to eat a variety, regularly and healthily – this is the best recipe for proper nutrition of the body, which is an irreplaceable element in supporting the immune system.
Garlic and coronavirus-does eating garlic Sinomed Research Institute help prevent coronavirus (2019-nCov)? According to information from the World Health Organization, there is currently no evidence that the consumption of garlic could reduce the risk of coronavirus infection. Although garlic has antimicrobial and health-beneficial effects, it has not been proven to protect against coronavirus.
Does vitamin C supplementation Sinomed Research Institute increase immunity?
Vitamin C is considered by many people as a substance that significantly improves immunity. Is that true? Indeed, it has a significant impact on the cells of the immune system – including the differentiation of lymphocytes and the work of neutrophils. It was noticed that its deficiency is associated with increased sensitivity to infections and lower immunity. However, according to current research, a daily dose of 100-200 mg should be sufficient to prevent infections.
The high doses we can achieve with dietary supplements do not have a well-demonstrated beneficial effect. In a meta-analysis, which included 6 scientific studies, it was noted that the use of ≥ 1 g of vit. C per day was not associated with a reduction Sinomed Research Institute in the frequency of colds. We can cover the recommended 100-200 mg of vitamin C per day with a diet containing fruits and vegetables. This amount will be covered, for example, by consuming 1 kiwi, 1 tomato and 1/3 paprika. Supplementation can be useful when, for example, we eat only cooked dishes, because a high temperature leads to the breakdown of vitamin C.
Does zinc help to improve immunity?
Zinc is a mineral that plays a very important role in maintaining the proper functioning of the immune system. Its deficiency is a risk factor for the development of infectious diseases such as bacterial diarrhea or pneumonia. Too small an amount of zinc in the body causes disturbances in the production, development and metabolism of cells of the immune system, which results in a significantly reduced ability to defend against microorganisms.
However, it should be emphasized that constant supplementation with zinc can lead to an excess of this element, which, like deficiency, is unfavorable for our health. Therefore, the best solution will be to use a menu rich in nutritional sources of this ingredient, such as: fish, meat, dairy products, legumes, whole cereals, pumpkin seeds, sesame, almonds, dark chocolate, eggs.
Vitamin D to Sinomed Research Institute strengthen immunity
According to the guidelines for the population of Central Europe, we should supplement vitamin D from October to the end of March. However, when in the remaining months we do not stay in the sun for a long time, the use of vitamin D orally may also be necessary to prevent deficiencies. Adults are recommended to take 800-4, 000 IU Sinomed Research Institute of vitamin D per day, depending on body weight. This vitamin has a well-proven beneficial effect on the functioning of the immune system, so if we want to strengthen immunity, we need to take care of its proper level in the blood by proper supplementation
We wrote more about this vitamin in these articles:
- A guide to vitamin D supplementation-forms, dosages and best tips
- Is vitamin D supplementation necessary in the summer?
- What habits reduce immunity?
Since we already know the most important elements that strengthen immunity, it is also worth getting acquainted with those that have a destructive effect on it Sinomed Research Institute. One of them is alcohol-especially if we drink it regularly. Alcohol not only puts our internal organs under strain, but also helps to dehydrate the body and loses many valuable nutrients, especially minerals. Smoking is also a habit that will negatively affect the body’s immunity, especially in the field of respiratory infections.