Foods that strengthen the immune system

herooj, nutricion deportiva, alimentos para subir las defensas, alimentos que ayudan el sistema inmunologico, alimentos que refuerzan sistema inmunologico

01 | You are your immune system
02 | Foods that strengthen the immune system
03 | The immune system: our second brain

01 | You are your immune system

The immune system is responsible for any vital activity or function that we perform with our body. In previous posts we talked about the importance of this system and how it is essential for good sports performance .
The recovery processes, to give an example before delving into the subject, are linked in a very important way to the anti-inflammatory function of our Immune System (IS).
Any stimulus or training applied if it does not have a good pro-inflammatory response and a subsequent anti-inflammatory response, will not produce any beneficial effect, quite the contrary.
When we accumulate, bad eating habits, lack of quality sleep, stress, smoking, alcohol intake, poor hydration levels to give a few examples, each of them are pro-inflammatory stimuli for our body every Today, if we add sports to them or not, we cause our IF to not have as much capacity to perform anti-inflammatory functions and problems can begin.

02 | Foods that strengthen the immune system

Having a healthy diet implies having a variety of foods at your disposal, obtaining a correct supply of energy together with an adequate dose of physical exercise and control of rest and stress. With these three keys, you have a lot of cattle to keep our immune system in good condition.
There is no master recipe to meet all these requirements, but at the nutritional level, the Mediterranean diet is the one that best suits to provide your body with the correct amount of quality nutrients and energy . There are some interesting elements in the search for a healthy immune system:

  • Echinacea and Propolis: favor the supply of vitamins and minerals in times of lowered defenses, such as winter. These vitamins are also given to us by citrus fruits that, thanks to their source of vitamin C, B and E (mainly), increase the production of white blood cells, key to fighting infections.
  • Prebiotics: main component in ferments such as yogurts, sauerkraut, kefir, kombucha that stand out for their ability to enhance intestinal flora and intestinal permeability, where more than 80% of the strains are concentrated bacteria that allow the functioning of the immune system and that is present in the innovative formulation of Immunosport Micribiotics.
In addition, we have a series of foods that are more effective in contributing to the care of our immune system:
    • Broccoli: it is considered a superfood full of vitamins A, C and E and minerals that strengthen the immune system and detoxify the body. Ideally it is designed to be eaten as little cooked as possible.
    • Garlic, onions, leeks: they act directly on our blood pressure and glycemia, thanks to their composition rich in alcines, sulfur and other microelements that raise our defenses. Especially also to fight infections.
    • Spinach: They are another superfood staple that are not only rich in vitamin C but are rich in various antioxidants and beta-carotene, which helps our immune system fight infections.
    • Honey: taking into account that diabetics cannot take it, it has a wide variety of antioxidants and strengthens the immune system thanks to its anti-inflammatory capacity.
    • Nuts: almonds, peanuts, hazelnuts are rich in vitamins and monounsaturated fats. They mainly provide us with vitamin E and have a great antioxidant capacity, key to having a healthy immune system.
  • Chicken: it is a great source of vitamin B6, a very important player in the many actions that take place inside our body, and which favors the formation of new and healthy red blood cells.
    • Seafood: a natural source of iron and zinc, necessary for our defenses.

    It is also worth noting the sea water, in which we will find an extra supply of fundamental minerals for our system immune. In addition to complex molecules it also has positive effects on our immunity and organic balance.
    Seawater is a natural product that returns to the cell the medium in which it was gestated and evolved. It contains the most complete range of minerals, with more than 75 minerals and trace elements grouped according to their concentration into three types: macroelements, microelements and traceelements. Thus creating a concept of universality and balance.

    03 | The immune system, our second brain

    The functions of the IS are varied and multifactorial, but we will explain here the main and most studied ones that have a beneficial effect on sports practice.

  • Protective function against the outside

  • The protection function against the outside is very complex, but basically it is essential to understand two actions. The first is to recognize thousands of external microorganisms that enter through the openings of our organism every minute and distinguish precisely which ones are dangerous for us, which are good and which are harmless.
  • Regulation of internal homeostasis

  • The intervention of the IS in the regulation of homeostasis is very complex, but we could relate it to its anti-inflammatory capacity. We continuously receive stimuli from the external environment that cause inflammation as a defensive and necessary response, but when these accumulate in a short time and also our habits do not favor the optimal functioning of the IS, this translates into sustained low-grade inflammation, which can lead to unwanted symptoms.
  • Autophagy and revision processes in the replication of genetic material.

  • This function is still very partially understood, but it is very important to understand that in each copy of our cells that is produced, millions every minute, all of our genetic material is transcribed, this can lead to failures and our IS is also in charge of reviewing and repairing those failures, avoiding possible mutations in new cells, this happens several times a day.

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