The proper functioning of the immune system can be influenced by several factors; unfortunately habits currently prevail that can have a far from positive effect on it.
A hectic lifestyle , which imposes excessive rhythms or efforts on the body, an unregulated diet , stress, anxiety , lack of attention to healthy and regular physical activity are all conditions that can negatively affect the body's defenses.
To ensure the efficiency of the processes underlying the immune response, the body needs:
- Have all the main macronutrients available, which allow it to support the production of molecules and antibodies against pathogens from an energy point of view
- Have a good supply of essential micronutrients, such as minerals and vitamins , so as to be able to assemble and produce these molecules for defensive purposes (many of these micronutrients are in fact essential cofactors for the production and activation processes in immunological reactions)
It is therefore important to adopt a healthy lifestyle, based on a balanced diet and constant physical activity (even light physical activity, for example a walk, with a frequency of 2/3 times a week).
What are the foods to prefer in the diet?
The foods that promote the efficiency of the immune system, thanks to the involvement of various active ingredients in some of its mechanisms, are:
- Berries, citrus fruits, red grapes and in general foods rich in Vitamin C and polyphenols
- Whole grains and high in fiber
- Green tea, cocoa, Echinacea and Rosehip based infusions, dark chocolate (> 70% cocoa)
- Fish (rich in Omega 3)
- Yogurt, honey
- Mushrooms, lentils, beans, chickpeas, peas, tomatoes, dandelions, chicory, cabbage, carrots, squash, garlic, onion, spices such as ginger, cloves and cinnamon.
The right nutrients (which the diet is sometimes lacking)
To promote one's defenses and reinforce them for preventive purposes , attention to the diet may often not be enough: in fact, many foods, while containing adequate quantities of a certain substance, mineral or vitamin, also contain other substances defined as "chelators" which reduce their bioavailability and consequently the quantity that can be absorbed and used by the body. In the case of minerals, for example, the presence of molecules called phytates in fruit and vegetables greatly reduces their assimilable share.
Here then it is necessary to intervene with an integration capable of providing the body with good doses of nutrients and in a form that can be easily absorbed in the intestine.
Among the nutrients capable of promoting the efficiency of the immune system there is undoubtedly vitamin C, which is a water-soluble vitamin (that is, it does not accumulate inside the body and must therefore be taken daily) involved in numerous indispensable processes.
Vitamin C is available in handy Chewable Vitamin C tablets , which can be safely taken as a candy; Natural Vitamin C is also very popular, in which the vitamin present is obtained from extracts of Rosa Canina and Acerola (natural sources rich in Vitamin C) and the pure form of Vitamin C itself, Ascorbic Acid powder ; the latter can be taken by dissolving it in water or juice and drinking the solution throughout the day.
Newly available and with a completely natural formulation and free of excipients, dyes and preservatives, is the new Vitamin C Vitality Plus , which provides a high dosage of Vitamin C with just 2 tablets.
Among the other vitamins useful for promoting the proper functioning of the body's defenses there are products based on Vitamin D and synergies of vitamins A, E and minerals such as selenium, such as VITAES Complex.
Very useful species with the lowering of temperatures are also substances such as echinacea and propolis, present in the oral spray Echinostilla , which together with some essential oils such as eucalyptus and mountain pine promote in particular the well-being of the upper respiratory tract.
For a calming action against inflammatory processes, in order to facilitate their resolution, it is possible to resort to natural anti-inflammatories, such as Perilla (available in softgel capsules in Perilla Olio ) and Ribes nigrum bud extract, obtained from the maceration of fresh buds .
Also in the natural environment it is also possible to find some excellent tonic, characterized by a rich combination of vitamins and minerals useful to promote recovery in case of tiredness and debilitation: this is the case of Spirutonic , based on spirulina algae , and Plurimo Multivitaminico and Mulltimineral .