The best foods for good immunity are sauerkraut, corn and leeks. The fact is that they contain large quantities of short-chain fatty acids. These acids serve as a source of energy for intestinal cells, and also help the body fight germs and viruses. This was told by a dietitian-therapist, candidate of medical sciences, cardiologist and executive director of the ANO Research Center “Healthy Nutrition” Svetlana Pavlichenko.
Short chain fatty acids (SCFA) regulate the function of protective cells – T and B-lymphocytes and the activity of their production of interleukin. The latter is needed for fight against the pathogen. Moreover, these acids anti-inflammatory action and help in fight diabetes and cancer.
SCFAs are formed in the large intestine when microbes ferment soluble fiber (inulin and pectin) as well as various forms of resistant starch. Therefore, foods that contain a lot of substances from which short-chain acids can be obtained are the most beneficial for immunity.
For health, first of all, you need to pay attention to plant foods, that is, fruits and vegetables. An important source of fiber, they contain vitamins and antioxidants that fight chronic inflammation and suppress oxidative stress. By the way, the daily requirement for fiber for an adult is 25-30 grams.
Inulin is found in large quantities in the following foods:
- asparagus;
- leek;
- artichoke;
- chicory root;
- garlic;
- Jerusalem artichoke root.
Pectin can be found in pumpkin, eggplant, carrots and beets. Resistant starch is found in corn, legumes (lentils), and chilled boiled potatoes.
You need to pay attention to the above products if you want to help the body effectively fight germs and viruses.
To fully provide your body with fiber, you don’t need to eat anything exotic: local seasonal vegetables are perfect, they will fully satisfy the need for dietary fiber. Products can even be frozen because the fiber content is not lost when frozen.
Remember about probiotics – sources of live microorganisms that replenish the composition of the microbiome. One of the most important probiotics in our diet is sauerkraut. It contains many useful lacto- and bifidobacteria, which are important for immunity. Lactobacilli also help create a natural barrier on the intestinal walls that protects the mucous membrane from damage and prevents pathogenic bacteria from entering the bloodstream and infecting the body. Sauerkraut is one of the most beneficial vegetables for immunity, especially in the cold season.
Earlier, the Russians were listed the benefits and harms of quail eggs. For example, they contain sodium, iron, potassium, vitamin A, strengthen the immune system and help fight iron deficiency anemia.
