Foods To Increase The Defenses

The defenses need to be at 100% throughout the year to deal with multiple infections and health problems, so we must include foods that strengthen them in the diet.

We can think that we should only increase the defenses in winter. However, at any time of year we need a strong and healthy immune system. Therefore, in addition to paying attention to factors such as sleeping well and removing stress, we must also monitor diet.

As detailed by research published in The American Journal of Clinical Nutrition , nutrition is a critical determinant of immune responses, while malnutrition and obesity reduce immunity. Therefore, in this article we will tell you about the foods that you should add to your diet to keep your defenses high.

Food and the immune system

The food we eat has a great influence on our defenses, whether for better or for worse. If we eat a diet that is too high in flour, fat and sugar, it is likely that the immune system is weaker and allows the entry of viruses and bacteria.

On the contrary, if we eat healthier foods, such as fruits and vegetables in season, the body will be prepared to “deal” with the microorganisms that cause diseases. In addition to weight control, reducing fat allows for better immune function.

According to information published in the European Journal of Clinical Nutrition , some of the essential nutrients to increase defenses are:

• Zinc
• Iron
• Selenium
• Riboflavin
• Vitamin C
• Vitamin E
• Folic acid
• Vitamin B6
• B12 vitamin
• Fatty acids
• Vitamin A or beta carotene

What foods to consume to increase defenses?

Eating a healthy diet is excellent in several ways, but above all if we want to avoid getting sick. A balanced diet will provide us with the vitamins and minerals that the body needs to combat cellular aging and fight against free radicals.

With each change of season, we must be well prepared and take the necessary measures to increase our defenses and not get sick. What should we include in the diet? We will detail it below.

Royal jelly to increase defenses

Royal jelly is the food that only the queen bee consumes in the honeycomb, hence its name. It contains many vitamins, especially from groups A, B, C and E. It also provides copper, iron, phosphorus, selenium, unsaturated fatty acids and calcium.

In research published in Food Science & Nutrition , royal jelly showed positive effects as an immunomodulatory food. Specifically, it helps to induce an efficient immune response of the intestinal mucosa. 

• Consume a teaspoon every morning on an empty stomach.
• It helps prevent infections and is recommended for children and the elderly.

Ginger

Surely your grandmother has recommended you once to consume ginger tea to reduce the symptoms of the flu or nasal congestion. And, of course, he was not wrong!

This root, so used in Asian cuisine, has many benefits. Therefore, it has been part of natural medicine for centuries, and is recommended to increase defenses.

According to the publication Herbal Medicine: Biomolecular and Clinical Aspects , ginger works to fight infections and improve cellular health due to its antioxidants and anti-inflammatory effects.

To enjoy the benefits of this root you can sprinkle it in your meals or prepare an infusion.

Ingredients

• 1 cup of water (250 ml)
• 1 tablespoon of honey (25 g)
• ½ teaspoon grated ginger root (2 g)

Preparation

• First, heat the water and when it comes to a boil, add the ginger.
• Then boil for 5 minutes, remove from heat and cover.
• Then filter and sweeten with honey and finally drink as hot as possible.

Propolis to increase defenses

Propolis is a food that contains amino acids, vitamins, essential oils, trace elements and bioflavonoids. Although more evidence is needed, a recent study published in the Journal of Family & Community Medicine found that this ingredient, alone or in combination, shows promise for manipulating the immune response and inducing immunomodulation.

• Propolis is recommended in cases of frequent respiratory conditions or when, due to some situation, the defenses are lowered (it can be a family problem, a lot of stress, depression, etc.) and we are more vulnerable to getting sick.

Yoghurt

Yogurt contains different “good bacteria” responsible for regulating the intestinal flora and, at the same time, protecting the immune system. According to a publication in Current opinion in gastroenterology, this and other probiotics have shown beneficial effects in the prevention of various diseases. 

• Therefore, in addition to yogurt, we recommend that you eat kefir, pickles or some other fermented food.

Green tea to increase defenses

The most consumed infusion in Asia offers powerful antioxidants called polyphenols. These have the ability to increase immunity in the body, according to a study published in 2018.

• To facilitate its consumption and increase its properties, you can add a tablespoon of honey.

We find several foods that have shown beneficial effects on the functions of the immune system. Therefore, we should add them in the regular diet, especially in those times when we usually catch diseases. However, we must bear in mind that by themselves they do not work; we must complement them with good habits and a balanced diet.