In addition to strict compliance with the rules, what we can do to protect ourselves is try to strengthen our immune system, which is closely related to the gut microbiota, that set of microorganisms that regulate many functions and generate an anti-inflammatory response against pathogens. 70-80% of the body’s immune cells are located right in the gut and, therefore, the efficiency of this activity depends on the variety of foods and the quality of nutrients we introduce with food. Of course, everyone is different and therefore the nutritional aspect must be customized. For example: citrus fruits are an important source of vitamin C, but if I suffer from gastritis I have to avoid them and replace them with something else. So here is the good practice suggested by dietitians and immunologists.
The most important micro-nutrients for the immune system (Part 1)
It is an essential mineral found in all organs, tissues and bodily fluids and after iron is the second most abundant oligomineral. Its deficiency has been associated with many pathological conditions, including cooling diseases, and pneumonia . It is present at different concentrations in both animal and plant foods and we have to take 9-12 mg (woman-man per day). A need that can be covered with 10 anchovies, or two cuttlefish or squid, a turkey leg, an egg yolk, or about 200 g of beef slit. Oysters contain the most oysters, 90 mg, but they are not a food that we consume easily. Among the best plant sources, on the other hand, wheat germ, oily hemp seeds (three tablespoons contain 31% and 43% of the requirement), followed by pumpkin seeds, sesame and sunflower. We find it in legumes, pine nuts, walnuts, almonds and hazelnuts, while among dairy products the best source is parmesan, which with a 50 g serving provides about 4-6 mg.
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