Immunity is part of a complex process. However, there is something that scientists already know: some nutrients are essential to strengthen the body's defenses. Along with a good exercise routine, stress management and sleep, you will do your part to defend yourself against microorganisms and react better if you get sick with a good diet.

In times of the Covid-19 pandemic, new flus and other threats, the subject is on the rise, although it is very important to always take care of your immunity.

In this article, we will help you understand how the immune system works and how you can take care of it through your dietary choices.

Let's go?

How immunity works

When someone gets sick, it’s normal to hear that “so-and-so is strong, he’ll get through it easily.” Or, “so-and-so doesn’t even get the flu, he has a good immune system.” In fact, there are some people who seem to be more protected. Is this just their privilege? Understanding how immunity works helps us understand this.

Innate immunity

Innate immunity is the immunity we are born with, inherited from our parents. Recognizing leukocytes is part of the mechanisms of this type of immunity. When identified, the body tries to defend itself and, within minutes or hours, reacts.

When the body is identified as an enemy, autoimmune diseases are triggered, it is a failure in innate immunity.

Adaptive immunity

This part of the immune system takes longer to be activated. The body needs to recognize threats and learn to fight them. It is this part that comes into action with new viruses, such as the one that causes COVID-19. Vaccines are a way of teaching the body to fight viruses before they infect you or make you very sick. T lymphocytes (T cells) and B cells are responsible for defending us against previously unknown microorganisms.

T cells have memory, which is why some diseases only infect us once or do not cause us any harm (or cause much less harm) when we are vaccinated against them.

Most important nutrients for immunity

The immune system has not yet been fully understood, but we already know about several important micronutrients for strengthening the body's defenses.

Vitamin C

This is the best-known vitamin for making our bodies stronger. With many antioxidants, the substance stimulates the adaptive immune system. When vitamin C doses are high, the production of antibodies is stimulated. So, include foods rich in this nutrient to keep diseases away.

Sources of vitamin C

Citrus fruits such as oranges, lemons, Surinam cherries, acerola cherries and others are excellent options for vitamin C. The more natural you eat these fruits, the higher the amount of this micronutrient. But there's nothing stopping you from making juices and other recipes with them.

Vitamin A

Also known as retinol, they perform phagocytosis, that is, they “swallow invaders”, which causes them to be eliminated from your body.

Foods with vitamin A

Present in orange-colored foods, such as pumpkin, carrots and egg yolk. It is also found in milk and its derivatives.

Vitamin E

Vitamin E is important in the production of antibodies that attack viruses.

Foods with vitamin E

The list of foods with vitamin E includes: dark green vegetables, oilseeds (walnuts, almonds, hazelnuts, Brazil nuts) and vegetable oils (peanuts, soybeans, palm, corn, safflower and sunflower).

Iron

This mineral is essential for the maintenance and proliferation of lymphocytes. Iron deficiency even impairs innate immunity, which reduces the body's ability to defend itself against tumors and infections.

Iron sources

To ingest more iron, add meat, dark green vegetables, chia, legumes (beans, chickpeas, lentils, soybeans, peas), Brazil nuts and walnuts to your plate.

Zinc

Zinc influences the production of lymphocytes and is rich in antioxidants. That is why it is so important for the immune system.

Sources

Meat, beans, chestnuts, pecans, and raw oysters are the main sources of zinc.

Copper

Copper stimulates the production of antibodies, one of the main components of the immune system.

Sources

There are many delicious foods that are sources of copper:

- Cocoa powder
- Brown sugar
- Pea
- Peanut
- Oat
- Broccoli
- Mushroom
- Beef
- Rice
- Chicken egg yolk

Selenium

Selenium is an antioxidant-rich mineral that enhances both the adaptive and innate immune systems.

Foods rich in selenium

To ensure a good supply of selenium, include Brazil nuts, wheat, rice, egg yolks, sunflower seeds and chicken on your plate. These foods are the main sources of the mineral.

Other factors that influence immunity

Luckily, genetics is only one factor in having a good immune system. As we mentioned, even the innate part of the immune system can be compromised if we don't take care of ourselves. In addition to diet, maintaining an active lifestyle is essential to strengthening the body's defenses.

Sleep is another important factor for having a good immune system. During rest, several processes occur in our body. Hormone balance is also essential for our body to have a good immune system.

If you have a stressful life, pay extra attention. High levels of stress unbalance the immune system and compromise our response to diseases.

Pay attention to our tips for taking care of your body. When you’re healthy, it’s much easier to have a surreal life, isn’t it?