Improve your immune system

Having an active, healthy immune system is key in avoiding certain illnesses, such as colds and other respiratory diseases. A good diet and healthy lifestyle habits are key in maintaining properly-functioning immunity.

One of our allies in protecting our immune system is antioxidants. Their function is clear: to prevent the oxidation of the molecules that are exposed to free radicals. In other words, they slow down the deterioration of our organs, tissues and skin. And, of course, they keep the immune system healthy.

Though there are different types of antioxidants, the three best-known are:

• Polyphenols.
• Carotenoids.
• Vitamins, especially A, C and E.

Where can we find them?

Antioxidants are present in many fresh, unprocessed foods. This list can help guide you when doing your shopping:

• Vitamin A: milk, butter, eggs and liver. The study Nutrients and Immunity, carried out at the Vall d’Hebron University Hospital in Barcelona, showed that vitamin A plays an important role in the development of two types of lymphocytes, which are cells of the immune system.
• Vitamin C: forest fruits and berries, oranges, kiwis, melons, papayas, broccoli, peppers, cauliflower, Brussels sprouts and kale.
• Vitamin E: almonds, sunflower seeds, hazelnuts and peanuts, spinach and kale. It is also abundant in certain oils, such as soya, sunflower, maize and rapeseed.
• Beta-carotene: peaches, apricots, papayas, mangos, melons, carrots, peas, broccoli, pumpkin, beetroot, spinach and kale.
• Lycopene: red fruits, pink grapefruit, watermelon, apricots and tomatoes.
• Lutein: green-leafed vegetables, such as spinach, cabbage, kale and broccoli; sweetcorn, peas, papayas and oranges.
• Selenium: pasta, bread and cereals, including corn, wheat and rice; beef, fish, turkey, chicken, walnuts, pulses, eggs and cheese.

Though the majority of the minerals that reinforce the immune system are present in fruits and vegetables, the ones that strengthen it most are:

• Iron.
• Copper.
• Selenium.

Other elements that must be taken into account if we want to protect the immune system are omega 3 fatty acids. They have innumerable properties, from reducing cardiovascular risk to strengthening the immune system, as well improving visual and cerebrovascular health.

Omega 3 fatty acids are present above all in fish, especially oily fish such as salmon, tuna, mackerel, sardines and anchovies, and in nuts such as walnuts and almonds. Experts recommend eating fish two or three days a week.

When it comes to reinforcing the immune system, we must take into account the fact that 70 % of the immune system is in the intestine. Therefore, we must take care of the intestinal tract, and for that we need a good ally: fibre.

Increasing the amount of fibre in our diet is easy if we follow the nutritional recommendations based on the Mediterranean diet, which means eating fruit, vegetables and pulses every day, as well as being properly hydrated (avoiding sugary drinks) and daily physical exercise.

To be able to feed the immune system, we need a rich, varied diet and only take vitamin supplements under specialist supervision, because excessive amounts of those micronutrients can have negative effects on the immune system. An excess of antioxidants is not good.