To have a healthy life, it is not enough to do frequent physical activities, but diet is also important. When combined, it is enough to prevent the appearance of multiple diseases and illnesses. That is why it is important to know the ideal nutrients that help strengthen the immune system.
In this regard, Dr. Antonio Rojo, Medical Director at Abbott Mexico, shared a list with those he considers essential. They are also perfect for those who do sports frequently because they are useful to stay protected during training.
1. Vitamin C
According to a study published in Nutrients, vitamin C is one of the best known nutrients to strengthen the immune system. This water-soluble vitamin contributes to the function of multiple types of white blood cells, promoting various functions such as phagocytosis, in which the cell engulfs foreign invaders, and others play a role in the release of antibodies and the elimination of infections.
“Vitamin C can also function as an antioxidant, protecting tissues from damage caused by reactive compounds called free radicals,” says Dr. Rojo.
2. Zinc
The body is in a constant state of renewal of cells of the immune system. Old cells die and new ones are born. Research suggests that intense training may increase the number or activity of cells involved in immunity, and that they may decrease with age, a phenomenon known as immunosenescence. Ideally, the body should generate these new cells, ready to go, as efficiently as possible. Zinc plays an important role in this process.
3. Probiotics and prebiotics
The probiotics they are not a nutrient in the traditional sense. They are beneficial bacteria for the body, and you can increase their levels by eating more of them.
For their part, prebiotics are a type of dietary fiber that stimulates the growth of beneficial bacteria in the colon, according to a study published in Foods. Like probiotics, they can help make your gut a friendlier place.
“When ingested, probiotic bacteria – live, beneficial bacteria – can take up residence in the gastrointestinal tract and have many positive functions depending on the dose and strain,” adds Dr. Rojo. Among those positive functions is a healthier immune response. They can also help reduce the growth of harmful bacteria in the intestine. They can also strengthen the intestinal barrier, which prevents some disease-causing organisms from leaving the intestinal tract and invading the bloodstream.
A study published in the journal Clinical Nutrition suggests that probiotic supplementation may reduce the risk of upper respiratory tract disease in active adults and help keep them healthy when intense training can make them prone to respiratory disease.
4. Vitamin E
Like vitamin C, vitamin E also acts as an antioxidant. Specifically, it is one of the fat-soluble vitamins that prevent vulnerable polyunsaturated fatty acids from being damaged by free radicals. Polyunsaturated fatty acids (especially Omega-3 fatty acids) may help regulate immune function, according to a review published in the International Journal of Molecular Sciences.
“The immune system often produces free radicals on purpose to kill pathogens. Antioxidants like vitamin E are known to directly scavenge free radicals, preventing cell and DNA damage,” said Dr. Rojo.
5. Proteins
The body uses amino acids, the building blocks of proteins, to create immune cells and help them function, according to a study published in The BritishJournal of Nutrition. For some it is easier to fall into a protein deficit when training. For this reason, you may need more protein than usual. A trial conducted in endurance athletes suggests that the ideal is to consume between 1.2 and 1.4 grams of protein per kilo of body each day.