Unfortunately, all we’re seeing on news segments these days are stories about the new COVID-19 coronavirus – with tones that swing from justified warnings to alarmism that can generate panic and confusion. From a dietary point of view, it’s essential to ward against illness with this list of correct nutritional behaviors to maintain – even beyond the current situation!
In fact, the immune system plays a crucial role in our body’s defense against pathogens including any viruses present in the environment. One of the most effective ways to strengthen the immune system is to pay attention to nutrition. "The first rule to having a strong immune system is to follow a healthy, balanced and complete daily diet. Everyday menus should always have enough vegetables and seasonal fruit. This is the correct way to prepare the body with minerals, antioxidants, and vitamins useful for its proper functioning," says nutritionist Valentina Schirò, a specialist in food science. "There are several micronutrients that play a crucial role in our immune system. The lack or deficiency in the daily diet of these substances can be responsible for the altered functioning of the body's defense mechanisms. As a result, there is the greater possibility of attack from pathogens, and therefore a greater risk of infection," says the expert.
Here’s the list of which foods are best for making the immune system stronger.
Meat, eggs, and fish
"Among the micronutrients directly involved in the development and activation of the immune system, there is zinc. It has an antioxidant action. It also plays a central role in the growth and differentiation of immune cells. It helps to maintain the integrity of the skin and mucous membranes, which are real defense barriers against pathogens,” explains Valentina Schirò. Excellent sources are "beef, eggs, milk and its derivatives,” explains Schirò. “This mineral is also present in fish, seafood and whole grains.”
Sardines and milk
These two items are a great source of vitamin D. "This vitamin stimulates the proliferation of immune cells. It helps to protect against infections caused by pathogens. It's also found in salmon, cod liver oil and egg yolk. To get enough of this vitamin, you need to expose yourself to the sun for at least half an hour a day,” the expert advises.
Seasonal fruits and vegetables
Oranges and other citrus fruit are a goldmine for vitamin A. "This vitamin helps maintain the structural and functional integrity of respiratory mucosa cells. This vitamin is also essential for the normal functioning of immune cells," says nutritionist Schirò. Liver and eggs are also good sources of it. Vitamin B6 is also an excellent ally for our body's defenses against illness. "It plays an important role in the proliferation, differentiation, and maturation of lymphocytes, the cells of the immune system – and also in the production of antibodies. It is found in nuts, legumes, potatoes, yeast, flour, whole grains, meat, fish and fruit – besides citrus fruit, in this case.”
Seeds, nuts, legumes
They're both great sources for copper in the diet. "This mineral has an antimicrobial action in the proliferation of T-cells and the production of antibodies. Another good source of this mineral is fish." An excellent ally for the proper functioning of the immune system is also iron. "It is a component of the enzyme structure that is fundamental for the functioning of immune cells. It is found in meat, legumes, whole grains and nuts. Some varieties of dark green leafy vegetables like kale are also good sources of it," concludes nutritionist Valentina Schirò.