Autumn brings challenges for our health, since we face an increase in infectious agents due to lower temperatures. Factors such as pollution, schedule changes and work stress add to the battle. At this time of year it is important to take care of our immune system, closely linked to our diet, to keep us protected.
Alejandra Menassa, an internist at Miayuno, highlights the specific nutrients that play a relevant role in the functioning of our defense system against diseases.
We find high-fat blue fish, such as sardines, wild salmon or mackerel; but also in calf liver, egg yolk, mushrooms and mushrooms - they have significant amounts of vitamin D2 -, and in cod liver oil. It is important to analytically monitor how our levels are. It must also be taken into account that the daily requirements will depend on the age of the person, or whether they have a deficit.
Vitamin D is a fat-soluble vitamin, like A and E. The proliferation of lymphocytes occurs thanks to the activation of retinoic acid receptors, and that is why Vitamin A plays a fundamental role in the development and differentiation of Th1 and Th2 lymphocytes. Deficiency also produces inflammatory problems and enhances the existence of inflammatory conditions, while excess suppresses the functions of T cells, increasing susceptibility to infectious diseases.
You have to be careful with cooking, because the way you cook the food also influences it. “As vitamin D is fat-soluble, by frying we can reduce the content by up to half, while with copper (boiling or steaming) we do not lose anything,” as Deborah García Bello, chemist and science dissemination specialist, explained to Rac1.cat. .
We find vitamin A in foods such as fish or poultry. The precursors of vitamin A, also known as provitamin A, are found in plant foods such as green leafy vegetables, spinach, carrots, broccoli, pumpkin or fruits such as mango.
Among the fat-soluble vitamins there is this great antioxidant, which protects lipid membranes from oxidative damage. Supplementing it improves the proliferation of lymphocytes and the production of IL-2. Sources of vitamin E are found in vegetable oils such as safflower, walnuts and other dried fruits, eggs, green leafy vegetables and seeds.
Iron deficiency affects the proper functioning of the immune system, depressing cellular functions such as the secretion of cytokines. It is also linked to a higher incidence of gastrointestinal and respiratory diseases.
Foods rich in iron are clams, mussels, legumes, tempeh, nuts, seeds, meat, eggs, sardines... We have to take into account those foods that promote the absorption of iron such as pepper, broccoli, cabbage , kiwi, strawberries, oranges, spirulina, lemons, alfalfa...
There are also foods that interfere with iron metabolism such as bran, sugar, coffee, tea, chocolate and spinach.
Present in meat, nuts, spinach, parsley and dairy products such as fresh cheeses, glutamine is used in large quantities by the immune system, especially during lymphocyte proliferation.
Zinc has a direct effect on the number and function of macrophages, zinc is involved in cytosolic defense against oxidative stress. Sources of zinc are found in foods such as red meat, poultry, oysters, shellfish, nuts, whole grains and dairy products.
We must not forget selenium, key to a good immune response, both through the innate and acquired systems. We find it in fish, shellfish, red meat, cereals, eggs, chicken, liver and garlic.
Another important nutrient is copper, since it contributes to the antimicrobial response of macrophages. Sources of copper are found in oysters, shellfish, whole grains, legumes, nuts, organ meats (liver, kidneys), green leafy vegetables, dried fruits such as plums, cocoa and black pepper.
This article was originally published on the RAC1 website. You can read the original news through this link.
