Immunonutrition means the administration of substances with meals in order to not only provide nutrients to the human body, but also to strengthen your immune system.
Some nutrients can be helpful when giving a boost to our immune system, and while a healthy diet along with other good habits is ideal, there are some nutrients that are heavily involved in the activity of our immune system.
Then we will see what are the nutrients that can help are and what foods or preparations are found:
http://www.sinmordaza.com/imagesnueva/noticias/grandes/4070_salud.jpgArginine and Glutamine: both are amino acids that enhance the T lymphocyte response glutamine improves the function of the intestinal mucosa and decreases the rate of infections. Both those can be found in foods containing protein, eg meat, eggs, milk, cheese, yogurt and cereals or legumes.
Omega 3: decrease the inflammatory process and optimize the be precursors of substances involved in this activity, improve the function of neutrophils and increase immunoglobulin synthesis. The omega 3 fatty acids are found in flaxseed, canola and especially in oily fish like salmon, tuna, sardines and others.
Omega 6: are similar to the omega-3 action and work together avoiding excessive or very mild inflammatory response. We are found in whole grains, nuts, peanuts, avocado, olives and olive oil, to a lesser extent in corn oil, soybean and sunflower.
Zinc is an element that can easily get to food and speeding recovery in the presence of diseases, since it facilitates wound healing and reduces the symptoms of diseases like colds. Zinc is necessary for the operation of over 300 different enzymes and plays a vital role in many biological processes. Zinc is a cofactor for the antioxidant enzyme superoxide dismutase (SOD) and takes part in a series of enzymatic reactions involved in the metabolism of carbohydrates and proteins. It is found in peanuts and peanut butter, seafood, pumpkin seeds and especially in all kinds of meat.
In previous investigations, they have produced conflicting results on the effect of zinc formulations to reduce the duration and severity of common cold symptoms. Although zinc may be beneficial in treating cold symptoms if taken at the onset of symptoms, more studies are needed to clarify which formulations of zinc could be more effective, which rhinoviruses are affected by zinc and whether nasal sprays provide a useful alternative application route for zinc treatment. It is possible that negative results were caused by the use of zinc doses too low, or that were affected by the presence of compounds such as citric or tartaric acid, which can reduce the effectiveness due to chelation of zinc ion .
In a new study, researchers conducted a comprehensive literature search to identify well-designed clinical trials comparing oral zinc taken with a placebo or no treatment. Ultimately they identified for inclusion 17 trials evaluated a total of 2121 participants.The researchers found that participants who received zinc experienced symptoms of a cold for less time than those who received placebo. However, the authors found that these effects were significant only in adults and not in children. In addition, side effects such as nausea and bad taste (taste in the mouth), were more frequent in participants taking zinc. In conclusion, although zinc may reduce the duration of a cold, more research is needed to form a firm conclusion and evaluate the possible side effects.
Vitamin C: its antioxidant that neutralizes the effects of free oxygen radicals and prevent oxidative stress damage, promotes disease prevention and also speeds recovery. Vitamin C is found in citrus fruits (orange, lemon, mango, strawberries, guava, pineapple, kiwi), papaya, cantaloupe, tomatoes, peppers, potatoes, broccoli, cabbage, watercress.
Vitamin E: antioxidant function also helps strengthen the body's defenses, especially, prevents diseases to guard the structure of the body's cells. It is found in vegetable oils (soybean, sunflower and olive oil), oil seeds (walnuts, cashews, peanuts, hazelnuts, almonds etc.), wheat germ.
Selenium is another mineral with antioxidant properties that care for our cells to help prevent disease, there is rarely a shortage of this element in our diet. Selenium is found in fish, liver, nuts and whole grains.
As we can see, there are several nutrients that will help us strengthen the body's defenses with meals, you only need to include their sources of our food ingredients and add them to the diet.
Then, include seed, refined grains with whole change, eat fruits and vegetables, including nuts to our diet as well as legumes, fish intake priority and not allow vegetable oils or missing protein foods, is essential if we apply the immunonutrition rules in the kitchen.
Folic acid: If you think that folic acid prevents only certain malformations during pregnancy, it is not, it is also important for the immune system because of this deficiency, is more antibodies in the body. You can find it in green leafy vegetables, legumes, fortified breakfast cereals, liver rich in this nutrient.
Iron: Deficiency in the body affects fewer antibodies. This mineral is related anemia. It is found in beef in its bioavailable form, and some vegetables (broccoli, spinach, beets) and pulses (beans, lentils, peas, etc.) so that the body can quickly use these plant foods as a source of iron should be eaten with citrus fruits.
Vitamin A plays an important role on infection and maintaining body mucous. This vitamin is found in carrots, spinach, parsley, butter, potatoes, soybean oil, tuna and bonito fresh and frozen, cheese and eggs.
Some dishes that can help us make use of immuno are:
Salmon in orange sauce: contains omega 3 amino acids and at the same time, vitamin C antioxidant.
Tortilla with spinach: contains arginine, glutamine, selenium, calcium and iron.
Mediterranean salad (mezclun lettuce, olives, nuts and tomatoes) contain vitamin C and E.
Brown rice with curried vegetables: it is a source of antioxidants such as selenium, vitamin C and vitamin E.
Seafood casserole: it is a great source of zinc.
Corn and shrimp salad: it is a source of selenium, zinc and amino acids.
You make a parenthesis, according to research group Immunonutrition the Department of Metabolism and Nutrition of the Higher Council for Scientific Research (CSIC), published in the international journal "Annals of Nutrition and Metabolism" is highlighted that moderate consumption of beer You can enhance the immune response of the organism, and most relevantly in women. According to the study, healthy adults who consume moderately fermented beverages such as beer or red wine, may be more protected from infectious diseases, indicates that this effect could be due to the components present in this type of drink, such as antioxidants, vitamins and minerals.
Beer differs from other spirits by the use of hops as an essential raw material and is also a source of vitamins, mainly the B group and in particular folic acid because moderate consumption contributes between 10 and 15 percent of the daily requirement of this vitamin. Flavonoids in beer have an important antioxidant in our body, and has also been shown that polyphenols and melanoidins various ingredients contained in the drink "significantly reduce" the blood levels of LDL (bad) cholesterol and oxidized LDL.
The study assessed the effect of moderate consumption of beer (equivalent to 330 ml / day of beer in men and 660 ml / day of beer in men) on some immune system parameters. The research was conducted in 57 healthy volunteers (men and women) for a month were without consuming any alcoholic beverage (what is scientifically called period of "wash-out") and during the following month as moderate beer consumed.
It is very important to note that excessive alcohol consumption depresses the immune system, beer, consumed in moderation by healthy adults, can enhance the immune response against foreign pathogens, ie, the agents responsible for developing infectious diseases.
Other parentheses to make a special mention for products that provides probiotics, live microorganisms that have a beneficial effect on the person who consumes, especially against diarrhea caused by bacteria and viruses. These are found in some brands of yogurt. Probiotics improve the intestinal production of antibodies, which reaches the bronchial mucosa and mammary glands, which consume foods that increase immunity in the respiratory mucosa is very useful in these times of outbreaks of respiratory disease
We eat healthy then it goes beyond helping us get a good figure. Maintain a varied and balanced diet to improve the functioning of the immune system against diseases such as diarrhea, intestinal inflammatory disorders and bacterial respiratory infections, flu, colds and many others.
People should generally try to incorporate more fruits, vegetables, vegetable oils, fish and seafood, and whole grain foods, like cereals and breads, which is shown to provide health benefits in general and defenses particular organism.
References
Natural Standard: The Authority on Integrative Medicine. www.naturalstandard.comScience M, Johnstone J, Roth, et al. Zinc for the treatment of the common cold: a systematic review and meta-analysis of randomized controlled trials. CMAJ. 2012 May 7.
Romeo, J. et al. Changes in the Immune System Moderate Beer Consumption after Ann Nutr Metab 2007; 51: 359-366.
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