Immunity & nutrition: from attack to response
Since birth, you are constantly surrounded by microorganisms such as viruses or bacteria that can attack you. For this reason, humans have developed a very effective defence system that has allowed them to survive for millions of years. What are the tips for improving this wonderful system? How can diet help you deal with unwanted germs? Let's take stock of the situation. 👇
Here you are at the centre of an almost Hollywood-like scenario that is particularly well developed. At any given moment, an impressive number of germs are trying to penetrate your territorial integrity, but they will first have to cross an initial physical barrier that protects you from external attacks such as the skin, respiratory or digestive mucous membranes.
If, despite everything, the intruder manages to get past this first stage and finds itself inside your body, it will be welcomed by the armed forces of the immune system, which will then go on the offensive. In order to have effective shields and an adequate response, the diet must provide all the tools to keep this arsenal in perfect working order. So how can you best defend yourself against these unwelcome enemies?
Pamper your gut, the lungs of your immunity!
It hosts 80% of the immune cells, deployed along its barrier, itself covered with a protective mucus. This shows the importance of this organ in protecting its host. It also contains a multitude of microorganisms such as bacteria and viruses or yeast. But get it straight! Not all bacteria are bad, quite the contrary. Many of them are of great benefit to you. So feed them!
-
Opt for fermented foods such as yoghurt, kefir, raw milk cheeses, fermented drinks such as kombucha, fruit kefir, sauerkraut, lacto-fermented vegetables, which you can find in any organic shop, ready to use. They contain good bacteria essential for gut health.
-
Add foods high in fibre that will nourish them. With each meal, fill at least half of your plate with seasonal vegetables such as asparagus, broccoli, fennel, parsnips, Jerusalem artichokes if you can stand them, garlic, etc. Accompany your meals with grains or similar foods such as small spelt, rice, millet, quinoa, buckwheat, etc. Not more than a quarter of your plate if you are not very athletic 😉
-
At least twice a week, eat legumes that have been soaked overnight before cooking. Do not forget seeds such as flax, chia, almonds, walnuts, etc. They contain fibre and some particularly interesting micronutrients.
Omega 3s, natural anti-inflammatory compounds!
They are essential for our immunity and for fighting chronic inflammation. The good news is that your diet is full of them, so take advantage of their vital benefits.
Every day, 2 tbsp of rapeseed or walnut oil and/or 1 tsp of flaxseed oil. Fatty fish two to three times a week, but beware that predatory fish such as fresh tuna or salmon are also rich in heavy metals. Be sure not to eat it more than once a week. On the other hand, sardines, anchovies, mackerel and cod liver are more suitable. As an appetizer or in rillettes, it's quick and easy. They also contain vitamin D and zinc, which play a well-known part in our immunity system.
Pimp your plate
Antioxidants are like precious nuggets for your health and are found in many, many foods. Give them a prominent place on your table and especially on your plate. Coloured plants are full of them, such as blueberries, blackberries, red onions, plums, beetroot, multicoloured carrots, kiwis, avocados, sweet potatoes, pomegranates, citrus fruits, cabbage, nuts of all kinds, etc., but also green tea, cocoa, spices, olive oil, oysters, etc. So don't hesitate to brighten up your dishes with various colours and flavours.
Change your mindset and boost your immune system today with simple, everyday tips.
➡️ To learn more about the subject, read the “special immunity” diet by Véronique Liesse, a dietician and nutritionist. You will also find many simple and effective recipes to try out yourself.
This content was written in collaboration with Sylvie Dejardin, nutrition advisor and partner in the European FOOD programme. This programme seeks to educate employees, employers and restaurant owners about healthy and tasty food, mainly for lunch.
Do you eat these foods regularly? Have you noticed an effect on your immune system? Tell us ALL about it on our Facebook page!
Did you like this article?
Take the time of a click to share your thoughts with us and make our next articles even more relevant to your needs.