The immune system is a complex network of cells, tissues, and organs; the natural defense of our body against all viruses, bacteria or infections. The immune system is made up of the skin, the mucous membranes that line some organs and body cavities, white blood cells, organs and tissues of the lymphatic system such as the thymus, spleen, tonsils, lymph nodes, lymphatic vessels, and bone marrow.
When the lymphatic system considers that there is an antigen, that’s a harmful or foreign substance, the system has an immune response and attacks it. In this response, antibodies are produced, which have the function of attacking, weakening and destroying these antigens. In addition to protecting our body when it detects something strange and new, the immune system has memory and is able to remember “the enemy” and recognizes it and acts quickly if it identifies it again in the body, sending the necessary antibodies to attack.
A depressed immune system is one that is less active than normal and is more susceptible to infections therefore, a person with this condition contracts infections more frequently than the rest. Infections that are usually had with a weak immune system include pneumonia, bronchitis, meningitis, skin infections, autoimmune disorders, inflammation of internal organs, blood disorders, etc. Sometimes people with these characteristics take a long time to realize they have it, having inflammatory bowel diseases or urinary infections that you ignore, until they are treated and that is when they identify a depressed immune system.
Immune system needs to function properly
For the immune system to work properly, it is necessary to increase the body’s defenses through good health and eating habits. Recommendations to improve the capacity of the immune system and deal with external aggressions are:
- Have proper personal hygiene
- Avoid sedentary lifestyle
- Follow a balanced diet
- Keep a healthy weight
- Control and have good stress management
- Sleep between 7-8 hours / day
- Vaccination
- Breastfeeding
- Avoid alcoholism
- Avoid smoking
- Good food hygiene
- Good daily sun exposure
- Consumption of probiotics
The nutrients involved in a good immune system
There are a series of vitamins and minerals that have a direct relationship with a good maintenance of the immune system. Below we name them one by one and we suggest the sources where to find them.
VITAMIN C
Increases the production of interferon, which is especially antiviral. In addition, vitamin C is necessary to form collagen, which contributes to the maintenance of natural barriers against infection.
Source: Red pepper, parsley, broccoli, kiwi, fennel, strawberries, persimmon, papaya, guava, currant, Brussels sprouts, or kale.
VITAMIN E
This vitamin increases the immune response and it has been shown that in people with a depressed immune system it notably helps to increase the immune response in these cases.
Source: Wheat germ oil, whole grain cereals, extra virgin olive oil (first cold grip), green leafy vegetables, nuts, sunflower seeds.
VITAMIN D
It has anti-inflammatory effects, prevents infections, allows the maintenance of the intestinal mucosa, among other functions. In addition, it stimulates macrophans that are the front-line soldiers of the immune system.
Source: The best way to obtain vitamin D is sun exposure for 15 minutes.
But some foods rich in this vitamin are: avocado, blue fish, egg, mushrooms, crustaceans and mollusks.
VITAMIN A
It plays an essential role in infections and in the maintenance of mucous membranes, which are the natural barriers against infections.
Source: Carrots, sweet potato, pork liver, spinach, tomato, dairy, elver, eggs.
VITAMINS B COMPLEX
Special attention to the B6 and B12. The lack of these vitamins eliminates the response of the immune system, causing the antibodies to decrease.
Source: All fresh plant foods, nuts, cereals, legumes, organ meats, fish, shellfish, eggs and dairy.
FLAVONOIDS
These natural antioxidants are present in numerous vegetables and their function is to enhance the action of vitamin C and have anti-inflammatory characteristics.
Source: Cabbage family vegetables, green leafy vegetables, red fruits, purple fruits, citrus.
IRON
This mineral is essential for the proliferation and maturation of immune cells. Its deficit causes a lower immune response against external agents.
Source: Eggs, liver, fish, spinach, dried apricots, legumes, pumpkin seeds, quinoa, red meat.
ZINC
If Zinc decreases in the body, the number of mediator cells in immune functions also decreases, mainly affecting the lymphoid organs.
Source: Seafood, liver, pumpkin seed, aged cheeses, legumes, nuts, whole grains, fish, eggs and dairy.
SELENIUM
It is essential to get a correct immune response. The selenium deficiency reduces the bactericidal activity and that of the antibodies against certain toxins and the development of lymphocytes.
Source: Meat, vegetables and greens, fish, shellfish, cereals, egg, garlic, mushrooms, whole grain grains, brewer’s yeast, wheat germ.