The human body is constantly in contact with bacteria, viruses and infectious diseases. If you are one of those people who are not immune to these diseases, you should take measures to increase your immune system.
One of the ways to prevent various infectious and viral diseases is to have a strong immune system that can be a strong barrier against pathogens…
Observing some nutritional tips and having healthy and suitable diets can significantly help to improve the body’s immunity level. This is despite the fact that some factors can reduce the body’s defense power against various diseases. For this reason, in this week’s “Healthy Table”, we have tried to introduce you to some foods, micronutrients and good and bad eating habits to maintain and increase the strength of the body’s immune system.
1. Dairy products: consumption of milk, yogurt and cheese helps to strengthen the body’s immunity. The contents of yogurt, especially the beneficial bacteria found in probiotic yogurts, can protect the intestines and digestive system from pathogenic microbial agents. Austrian researchers say that daily consumption of about 250 grams of probiotic yogurt can significantly increase the immunity of the body.
2. Oats: Norwegian researchers have announced that oats contain a fiber called “beta glucan” that this type of fiber can strengthen the body’s defense system by preventing microbial diseases. People who consume oat bread, oat soup, or breakfast cereals containing oat regularly and daily in their diet plan are less likely to get diseases such as influenza, herpes, and even anthrax. By strengthening the body’s defense system and helping antibiotics work better, oatmeal plays a prominent role in the faster recovery of infectious diseases in the body. Therefore, it is recommended to have whole grains containing oats in your diet at least 3 times a week.
3. Garlic: British researchers say that “Allicin” is an effective substance found in garlic and onions that can fight against infectious and bacterial agents in the body and ultimately lead to an increase in the strength of the body’s defense system. People who have the habit of consuming more than 6 cloves of raw garlic during the week are 30% less likely to get colorectal cancer and 50% less likely to get stomach cancer. Therefore, it is recommended to eat at least 2 cloves of raw garlic a day and add this food to all your meals.
4. Tea: Green and black tea contain a compound called “El Senin”, which can greatly help to increase the strength of the body’s defense system. To get as much of this combination, you need to drink at least 3 and at most 5 cups of regular green or black tea (not tea bags) a day.
5. Fish: Selenium and omega-3 fatty acids, which are abundantly found in fish and various marine food sources, are another useful and effective combination to increase the strength of the body’s immune system. These compounds help the body’s defense system to fight off infectious diseases. Therefore, it is recommended to have about 300 grams of fish or other seafood in your program at least 2 times a week.
6. Mushrooms: New researches have proven that balanced and continuous consumption of mushrooms can increase the production and activity of white blood cells in the body. This issue helps a lot in warding off infectious diseases and improving the health level of the body’s defense system. For this reason, researchers at the University of Washington recommend all people to eat mushrooms 4-3 times a week, each time as much as a handful of mushrooms.
7. Antioxidant sources: all fresh fruits and vegetables, low-fat white meats.
8. Sources of vitamins C and E: bell peppers, raw colored fruits and vegetables, tomatoes, citrus fruits, beets, strawberries, kiwi, peas, carrots, sunflower seeds, apples, eggplants and red onions.
9. Sources of beta-carotene and other carotenoids: apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green pepper, kale, mango, turnip, peach, pink grapefruit, pumpkin, spinach, sweet potato, tomato, watermelon and tangerine
10. Sources of zinc: red meat, poultry, nuts, legumes, seafood, whole grains and dairy products.
11. Selenium sources: Nuts, tuna, poultry, fish, shrimp and legumes.
12. Sources of omega-3 fatty acids: salmon, salmon, mackerel, sardine and kilka, shrimp, walnuts, canola oil, olive oil, grape seed oil and flaxseed.
13. Healthy eating habits: In general, people who are used to drinking 108 glasses of plain water a day, 96 servings of raw fruits and vegetables a day, and 53 servings of low-fat milk and dairy products in their diet are fast. do not eat, chew the food well before swallowing and consume most of their food in a steamed form, they will have a much stronger immune system than other people and are less susceptible to various infectious, bacterial, microbial or They are parasitic.
14. Treatment of overweight: obesity and overweight can increase the risk of heart diseases, diabetes and even types of cancer in a person. All these diseases will have a direct effect on reducing the strength of the body’s defense system.
15. Healthy eating: excessive consumption of foods containing additives and preservatives, such as processed meats and canned and prepared foods, also leads to the risk of reducing the strength of the body’s defense system.
16. Avoiding alcoholic beverages: Alcoholic beverages have a negative effect on the strength of the body’s immune system and weaken it.
17. Limiting the consumption of fatty and fried foods: excessive consumption of fats, fatty foods and fried foods has a negative effect on the production and function of white blood cells in the body. For this reason, people who have a habit of consuming fatty and fried foods, their immune system does not have much power to deal with infectious and viral agents, and therefore, they get sick more than others.
