A well-balanced and nutrient-rich diet plays a crucial role in enhancing the body's immune system, especially during a pandemic when immune defense needs to be strengthened and supported.
What is resistance?
Resistance is the body's ability to fight disease-causing agents from viruses, bacteria, smoke, changes in weather, etc. Deficiency of the immune system is the main cause of resistance decline.
The “Immune System” consists of organs, cells, tissues and proteins; in which white blood cells are very important. When microbial pathogens "land" attack the body, the immune system will automatically trigger an immune response, releasing antibodies. This antibody takes orders and hunts down invaders to destroy them.
Causes of decreased body resistance
When resistance declines, the immune system is severely affected, leading to a decrease in the body's defense mechanism against infections or viruses. Immunodeficiency is divided into 2 types: primary immunodeficiency and secondary immunodeficiency.
Causes of low immunity include:
Have certain medical conditions such as HIV, lupus erythematosus, malnutrition and certain genetic disorders, use of medications (such as anti-cancer drugs), radiation therapy, organ transplant recipients taking Immunosuppressive drugs to prevent rejection…
Prolonged work pressure
Not getting enough sleep
Improper nutrition, eat less green vegetables, fruits, eat a lot of processed food
Drink some water
Working and living in polluted air environment
Signs of declining resistance
Common symptoms when the resistance and immune system are weakened can include:
Digestive system problems such as digestive disorders, flatulence, diarrhea ...
Infection problems such as red eyes, ear infections, sinusitis, canker sores, colds, chronic gum disease (gingivitis), pneumonia, and yeast infections.
Wounds take a long time to heal
Feeling tired often
Therefore, when you notice that your body appears regularly with the above symptoms, you need to see a doctor. Through a physical examination or possibly further tests, your doctor can know your current health condition and prescribe appropriate remedial action.
Consequences when the body's resistance declines
When falling into a state of reduced resistance, the body will face the risk of being easily infected by viruses and causing diseases from mild to dangerous levels.
Susceptible to diseases related to the respiratory tract such as colds, flu, Covid-19, acute pharyngitis, allergic rhinitis ...
People with a family history of primary immunodeficiency disorders are at higher risk of developing primary disorders themselves.
Anything that weakens the immune system can lead to a secondary immunodeficiency disorder, e.g. exposure to HIV-infected body fluids/resection and organ replacement can be the reason.
Below is a list of 20 notable foods that can help boost immunity and safeguard overall health:
Garlic: Garlic contains antibacterial and antiviral properties, as well as compounds like allicin and sulfur that enhance immune function.
Ginger: Ginger possesses antibacterial and antiviral properties, reduces inflammation, and boosts immunity. It can be used fresh in cooking or enjoyed in hot tea.
Onions: Onions provide antibacterial and antiviral benefits, reduce inflammation, and strengthen immune responses. They can be added to cooked dishes or consumed raw in salads.
Shallots and Leeks: Both shallots and leeks offer antibacterial and antiviral properties. They are also rich in antioxidants and can be used in various dishes to enhance flavor and health benefits.
Oranges and Vitamin C-rich fruits: Oranges, lemons, grapefruits, and other vitamin C-rich fruits are important sources of antioxidants that strengthen the immune system. Incorporate these fruits into your daily diet.
Honey: Honey possesses antibacterial and antiviral properties. It contains enzymes and antioxidants that support immunity. Add honey to tea, milk, or use it as a topping on food for its benefits.
Nuts: Nuts provide a range of nutrients, including vitamin E and antioxidants. Flaxseeds, sunflower seeds, chia seeds, and walnuts are excellent choices for immune-boosting. Add them to meals, salads, or enjoy them as snacks.
Flaxseeds: Flaxseeds offer antibacterial and antiviral properties, along with high fiber content and antioxidants. They can be added to smoothies, chia pudding, or used as a crispy coating for baked goods.
Soy and Soy Products: Soybeans, tofu, soy milk, and tempeh contain plant-based proteins and antioxidants. They also possess beneficial plant compounds with antibacterial and antiviral effects.
Chia Seeds: Chia seeds exhibit antibacterial and antiviral properties, and they are rich in fiber and antioxidants. Incorporate chia seeds into smoothies, chia puddings, or use them as a thickening agent.
Yogurt and Probiotic Products: Yogurt contains beneficial bacteria like lactobacillus and bifidobacterium, which enhance the immune system. It also provides antioxidants and protein. Enjoy yogurt directly or use it in desserts and dishes.
Dark Leafy Greens: Vegetables such as kale, broccoli, spinach, cilantro, and other dark leafy greens are packed with fiber, antioxidants, and essential nutrients. Adding them to your daily diet provides ample nutrition for the body.
Tomato Sauce: Tomatoes contain lycopene, a potent antioxidant. Tomato sauce can be used in roasts, pasta dishes, or as a condiment to enhance flavor and provide lycopene benefits.
Cashews and Macadamia Nuts: Cashews and macadamia nuts offer antioxidants and healthy unsaturated fats. They provide energy and help strengthen the immune system. However, consume them in moderation as they are calorie-dense.
Blueberries: Blueberries contain anthocyanins, which possess antibacterial and antiviral properties. They are also rich in fiber and antioxidants. Enjoy fresh blueberries, add them to smoothies, or use them in desserts.
Lemongrass: Lemongrass possesses antibacterial and antiviral properties. It also reduces inflammation and boosts immunity. Use lemongrass in soups, infusions, or as a seasoning in dishes.
Mushrooms: Mushrooms offer antibacterial and antiviral properties, along with fiber and antioxidants. They can be used in grilled dishes, stir-fries, or as an ingredient in various recipes.
Salmon: Salmon contains omega-3 fatty acids, antibacterial properties, and antiviral effects. It provides protein and essential nutrients. Incorporate salmon into your daily menu to support immune function and heart health.
Herbs such as cilantro, basil, parsley, and other aromatic herbs: These herbs provide antibacterial and antiviral compounds. Adding them to dishes enhances flavor and boosts health benefits.
Fruit and Vegetable Juices: Freshly squeezed fruit and vegetable juices are rich in vitamins, fiber, and antioxidants. Incorporate them into your daily routine to supply the body with essential nutrients.
Remember that enhancing immunity goes beyond consuming these foods; it also requires a healthy lifestyle and practicing good personal hygiene. Consult with a doctor or nutrition expert to create a suitable meal plan based on your specific needs and health status.
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