Diet has a significant impact on the immune system, providing the essential nutrients necessary for its proper functioning and support. A balanced, nutrient-rich diet strengthens defences and helps maintain good health.
- Vitamins and minerals: Vitamins such as C, D and E, as well as minerals such as zinc and selenium, play important roles in immune function.
Vitamin C, for example, is a powerful antioxidant that protects cells from oxidative damage. Vitamin A is essential for the health and optimal functioning of the immune system, while vitamin E acts as an antioxidant and supports healthy cell membranes. Zinc and selenium are essential for immune cell production and function.
- Protein: Proteins are vital for the production of antibodies and immune cells. Protein-rich foods such as lean meats, fish, eggs, and legumes help in the building and repair of tissues and in the production of enzymes and hormones that regulate the immune response.
- Healthy fats: Omega-3 fatty acids, found in oily fish and flaxseed, have anti-inflammatory properties that can help regulate the immune response and reduce chronic inflammation.
- Fibre and probiotics: Fibre, found in fruits, vegetables and whole grains, and probiotics, found in fermented foods, support a healthy gut microbiota. A balanced microbiota contributes to an effective immune response and protection against external agents.
A varied and balanced diet is essential to maintain a strong and healthy immune system.
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