One of the keys to maintaining good health is to strengthen the immune system, which is responsible for dealing with viruses, bacteria, parasites and other micro-organisms that can enter the body and alter the normal functioning of the organism.
If there was ever a time when the human immune system became much more important in society, it was the recent pandemic caused by the spread of COVID-19, a time when experts from Harvard University produced a report detailing the importance of having a naturally protected organism.
The keys to boosting the immune system
The analysis of the specialists from Harvard University states that a diet rich in vegetables and fruit, exercise, avoiding alcohol, controlling body weight, proper rest and avoiding stress are essential for the immune system to be strengthened.
Scientific studies carried out on animals reveal that a deficiency of micronutrients such as selenium, zinc, iron, folic acid and vitamins A, B6, C and E can lead to an alteration in the responses generated by the immune system.
Another key to a strong immune system is physical activity, which can improve the body’s cardiovascular conditions, including lowering blood pressure and controlling body weight.
Harvard specialists point out that stimulation of circulation promotes the movement of cells and substances of the immune system throughout the body, which increases the efficiency of their actions.
Foods that boost the immune system
Experts also recommend certain foods that strengthen the immune system, such as natural yoghurt or other probiotic foods, as these contain bacteria that help to maintain the intestinal flora in good condition.
On the other hand, it is recommended that foods such as legumes are included in the diet, as they are among the so-called prebiotics, which also contribute to the functioning of the immune system, as they contain fibre and oligosaccharides that support the group of living organisms that are housed in the body.
Prebiotics also include onions, garlic, asparagus, leeks, artichokes, bananas and dandelion greens.
It is also important to consume seaweed, as it contains many micronutrients and is considered to be low in calories, as it is mostly made up of water.
Fish is also an alternative to improve the diet, with sardines being the best option, as this species contains lower amounts of mercury, as well as being rich in healthy salts and contains a good amount of vitamin D.
Research conducted by Harvard scientists reveals that foods high in vitamins A, B, C, D and E have an antioxidant effect that protects healthy cells and stimulates the production and actions of antibody-producing cells.