Human immunity and proper nutrition

In winter, the immune system needs special attention. The guarantee of health is the right diet.

1. Proteins. Whether the production of immunoglobulins in the body depends on whether the protein food menu is sufficient. These are antibodies that recognize bacteria, viruses, individual toxins, antigens of other origin and destroy them. In order to synthesize full-fledged immunoglobulins, the presence of proteins containing amino acids of leucine, tryptophan, isoleucine, valine, threonine, methionine, lysine, phenylalanine is essential in food. Therefore, in order to maintain the human immunity at the proper level, it is recommended to formulate the diet with regard to the daily intake of 100 g of proteins.

Meat, fish, poultry, eggs, cottage cheese and cheeses should be valued as sources of protein of animal origin. Legumes, products from cereals, mushrooms are a storehouse of plant proteins.

2. Fats. Cells of the immune specific system, lymphocytes and macrophages have protective envelopes. They consist of lipids, among which there is cholesterol. That's why you can not use strict vegetarian low-fat diets in the winter. This is the direct way to weakening one's health. Human immunity directly depends on the strength of the walls of lymphocytes and macrophages that devour the pathogenic cells of the aggressor. Nutritionists are strongly advised to include 10 grams of animal fats and 20 grams of vegetable fats even to those women who carefully follow the figure.

A separate topic about fat. Immunomodulating value of lard is contained in the content of arachidonic acid. From this polyunsaturated acid, the transmission of an immune response depends. The use of fat in the optimal amount, provided by dietary norms, is an effective way to increase human immunity .

3. Carbohydrates. Intercellular fluid, lymph, urine, blood, secret glands - everywhere there are carbohydrates. Heavy fiber normalizes the breeding medium of useful intestinal microflora. Biological liquids transport mediators of the immune response. Carbohydrates are therefore also essential nutrients necessary for the proper functioning of the immune system.

If you use daily up to 300 g of animal products - protein sources, 100 g cereals and 350 g of yeast dough products, then the right amount of carbohydrates is typed from these same foods. Add additional carbohydrate food to the menu, if you are talking about a diet of 2 000 kcal.

4. How to raise the body's immunity with vegetables and fruits. The immune system is maintained normally with the help of vitamins and trace elements. In a balanced diet of people who work physically, with the recommended calorie content of about 6,000 kcal, enough vitamins are present. Additional measures for their replenishment are not required. In variants of female nutrition, whose diet is aimed at limiting calories, it is necessary to introduce, first of all, natural sources of vitamin C, especially in winter.

Human immunity in severe winters our ancestors kept at a high level with the help of sauerkraut and dried dogrose. Today, the most popular source of ascorbic acid is citrus fruits, as well as onions, kiwi, raspberries, honey.

Vitamin A and E are part of a fat-soluble group. Therefore, vegetables and fruits containing them should be consumed together with vegetable oil or sour cream to increase digestibility in the body. Vegetables and fruits of red, orange and yellow color took the first place in the content of carotene. Oily fish, cereals, liver, vegetable oils are suppliers of vitamin E.

How quickly to raise immunity with the help of bioflavonoids. Vitamin P - a powerful antioxidant, stimulates immunity. Vitamins of group P tend to be in fruits, colored in violet tones, including in wines. To raise the immunity you need to enter the diet of blueberries, currants, dark grapes, dishes from them.