Importance of Immune System!

What is the Immune System?

The immune system1 defends us against millions of foreign and harmful microbes and substances that can make us sick. It can recognize and distinguish foreign substances entering our body. In a healthy individual, this cycle continues unnoticed. Our immune system fights everything that enters our body and can harm us. In summary, the immune system is the defense system that protects our body from the damaging effects of foreign substances and microbes.

How to Strengthen the Immune System?

The food we eat and the environmental conditions we live in are among the main determinants of our immune system. Seasonal changes, weather conditions, stresses of daily life, etc., many things affect our immunity. So the first thing you need to do is choose a healthy lifestyle. 2

  • Did you know that avoiding stress and a good mood will support our immune system to be stronger? Therefore, you should create areas where you can get rid of the stress of daily life and deal with your hobbies and spend quality time with your loved ones.
  • Adequate and healthy sleep also has a very important place in our immunity to be strong. The immune system and nervous system (3) work in close relationship and are affected by each other. During sleep, a process takes place in our body in which disease-causing factors are destroyed. Therefore, healthy sleep is critical for a good immune system.
  • It is important to pay attention to hygiene factors. You should take measures to prevent infections, such as washing your hands frequently and cooking foods such as meat thoroughly.
  • Exercising sports and exercising, not smoking, consuming alcohol as controlled as possible and / or avoiding alcohol will support the strengthening of your immunity.
  • Healthy nutrition plays a vital role in keeping our immunity strong. For a balanced diet, you should consume many foods that exist in nature as much as you need.

Which Foods Should Be Taken to Strengthen the Immune System?

The immune system can be strengthened with a balanced diet4. It is emphasized that vitamins A, D, E, B12, C, and the trace element selenium work to support the protective activities of immune cells. 5

Vitamin C

Vitamin C (6) is a very important antioxidant for our body and strengthens our defense system. It is a vitamin that protects the body in poisoning and fever diseases and strengthens the immune system 7.

Fruits containing abundant vitamin C include oranges, tangerines, grapefruit, kiwi, lemon, rosehip, vegetables such as cress, parsley, green pepper, arugula, spinach, cauliflower and should be a part of our healthy diet. Especially since vitamin C is not produced in our body, it needs to be supplemented from outside.

Vitamin B12

Vitamin B12 is not found in plant foods. We get our Vitamin B12 requirement from animal tissues. Foods with the most Vitamin B12 are meat, milk, cheese, eggs and fish.

Selenium

Selenium8 is a trace element naturally found in many foods. Selenium, which is nutritionally essential for humans, plays a critical role in reproduction, thyroid hormone metabolism, DNA synthesis and oxidative damage, as well as protection from infection.

Vitamin D

Vitamin D 8 helps calcium transport and settle in bones. It strengthens healthy bone structure and immune system. Foods with the most vitamin D are fish oil, fish, liver, egg yolk, butter, enriched foods (e.g. margarine) and sunlight.

Vitamin A and E

Vitamin A helps in the formation of the body's immune system against diseases. You get vitamin A (7) from foods of animal origin such as liver, fish oil, milk, butter, and eggs. From herbal sources, we can take red and yellow oranges, which are sources of vitamin A precursors, and many dark green leafy vegetables and turn them into vitamin A. Most often carrots, winter squash, etc. It is found in dark green leafy vegetables and yellow and orange fruits (apricots, peaches, etc.).

The most important feature of vitamin E, which is mostly found in vegetable oils, cereal grains, oil seeds, soy, green leafy vegetables, legumes, is that it is a powerful antioxidant.

We have touched on the important points required for our immune system to be strong. First of all, you should pay attention to your healthy lifestyle and eating habits, you can also use food supplements containing vitamins and minerals that you have difficulty in getting from foods.

References

1. http://turkimmunoloji.org/?p=570&lang=tr_TR
2. https://www.health.harvard.edu/blog/healthy-lifestyle-5-keys-to-a-longer-life-2018070514186
3. https://www.e-psikiyatri.com/az-ve-kalitesiz-uyku-vucudu-nasil-etkiler
4. https://www.aid.org.tr/bagisikligin-korunmasi-ve-guclendirilmesi
5. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/selected-vitamins-and-trace-elements-support-immune-function-by-strengthening-epithelial-barriers-and-cellular-and-humoral-immune-responses/94B772EB747D1E5CD9FAC8F90937AA9F
6. https://www.karger.com/Article/Abstract/90495
7. https://sbu.saglik.gov.tr/Ekutuphane/Yayin/373
8. https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional

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