Defend against external biological agents, such as viruses and bacteria, it is the task of the immune system, a set of cells and enzymes that recognize the foreign body, the attack and inactivate it, thus making it harmless to the body.
The immune system, the operation very complex, benefits from a healthy and varied diet that provides, in addition to a balanced mix of nutrients, including adequate caloric intake.
Diets too poor, under 1,200 calories, may adversely affect the functionality of the immune system, which is so weakened by excessively low-calorie diets, especially if they lead to sudden changes in the amount of calories they eat, as in the summer diets of ' last minute for the elusive "dress rehearsal."
Ensure adequate caloric intake also means not exceed in your food, especially if you are very rich in fat. This class of nutrients, however, should not be excluded from your diet, but it is important to understand what are the useful body fat and also have a beneficial effect on the immune system.
These polyunsaturated fatty acids, also called omega-3 and omega-6, which are in high quantities in foods such as oily fish (such as mackerel, sardines, and sardines) and dried fruit.
The immune system gets very large also benefits from fermented dairy products, yogurt and fermented milk with probiotics in particular.
Finally, do not forget about vitamins and minerals, whose contribution must be constant.
The B vitamins are essential. You can be found in grains, legumes, vegetables and yeast, while Vitamin B12 can be taken only from animal foods such as liver, egg yolk, fish, cheese and meat.
Vitamin C is also important, mainly in citrus fruits, but also very much in the kiwi, strawberries and berries. Also useful vitamin A, which can be taken as a precursor, ie in the form of beta-carotene content in carrots and such fruits yellow / orange.
The mineral salts that can contribute to the normal functioning of the immune system are especially iron, zinc, copper and selenium, assimilated through the intake of yeast, shellfish, broccoli, whole grains, mushrooms.
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