The immune system plays a very important role in the body. Thus, it acts as the main detector of particles harmful to health.
Some of these agents or foreign particles could be:
- Cancer cells
- Viruses that cause many diseases
- Parasites
- Pathogenic cells
Primary function of the immune system
One of its main functions is to distinguish benign from malignant particles.
To carry out this task effectively, it uses a substance made up of cells responsible for attacking foreign bodies. These cells are known as leukocytes or white blood cells, antibodies, cytokines, macrophages, and neutrophils.
These cells are responsible for carrying out early and effective detection of pathogens, since these can increase the risk of suffering a disease or infection. The process is complicated because most pathogens often reproduce at significant speed.
To counteract them, the immune system uses different intelligent mechanisms that serve to identify and neutralize these organisms. In this way, it is prevented from spreading through the rest of the body.
Immune system disorders
Despite its efficiency and complexity, a complication known as immunodeficiency can occasionally appear. Immunodeficiency is defined as the disorder and deficiency of the immune system.
It is characterized in that the immune processes become less active than normal as if the immune system is letting down its guard. In this situation, an environment is formed that favors the reproduction process of malignant cells in the body.
As a consequence, diseases of all kinds can be contracted. Some of these diseases can be really complicated, and sometimes even cause death.
External factors that impair the immune system
Just as there are internal factors that alter the functions of the immune system, there are also external factors that can. It is up to us not to expose ourselves to them, so we must give them the necessary attention.
Among the external factors directly related to the deterioration of the immune system, we find:
- Eating an unbalanced diet.
- Consuming caffeine regularly could backfire, according to studies.
- Direct or indirect exposure to tobacco smoke.
- Environmental pollution.
- Having a high level of stress.
- Excessive sports or muscle activity can also be harmful, according to scientific research.
- In return, sedentary lifestyle.
How to strengthen the immune system?
The main factor is diet, which must be balanced. It is advisable to include monounsaturated fats in the diet, which can be found in nuts, some fish, olive oil, or sunflower oil. This helps prevent diseases and help preserve cells in good condition.
When we speak of a balanced and varied diet, we refer to the consumption of all nutrients in their proper measure, including:
- Fats
- Carbohydrates.
- Proteins
- Vitamins.
- Minerals.
Equally, it is important to consume dairy products. These products help to strengthen and increase defenses.
In this document WHO can be found very clear guidelines about a healthy eating plan. However, to find an ideal diet for a person’s particular goals (or simply for greater well-being), it is best to go to a specialist.
Nutrients supporting the immune system
Other complementary nutrients that can be used to improve the health of the immune system are:
- Vitamin E. According to studies, it is positive for the functions of the immune system. Present in oil made from wheat germ, olive and soybeans, as well as some cereals. For example, bread is rich in vitamin E.
- Vitamin C. Research claims it is important for defenses. A good contribution of this vitamin can be found in vegetables, greens, and fruits. Citrus fruits, such as oranges and lemons, are especially rich in vitamin C.
- Vitamin A. It is present in milk derivatives; a contribution can also be obtained by consuming liver.
- Iron. This important element is found in meats, such as liver, fish, and even eggs. According to studies, its deficiency can be as problematic as an excess of this mineral.
- Zinc and selenium. They can be found in almost all the foods we normally consume.
Another external factor that benefits the functioning of the immune system is exercising. At least 3 sessions per week should be performed, minimum for 30 minutes, according to WHO guidelines.
With all these healthy practices, it is possible to bring about improvements in the performance of a person’s immune system. Of course, if you notice abnormal symptoms, weakness or any intense or persistent discomfort, the best alternative is to go to medical consultation.