Food to increase our defenses by Victory Endurance

It is a time of colds and flu and it will be important to follow a diet rich in vitamins and minerals capable of strengthening our defenses.

 

Our collaborator Victory Endurance tells us in this article by Belén Rodriguez Doñate, what are the best foods to take in the winter season.

But ... do we know what these nutrients are? and in what foods are they? Will food be able to boost our immune system? Is it true that vitamin C can help us avoid colds? Can supplementation help?

Food can help us strengthen the capacity of our immune system against infections. To limit the duration and symptoms of catarrhs ​​and flu, it will be essential to avoid the deficit of certain nutrients, such as:

Antioxidant vitamins: Vit C, A and E.

Minerals like Zn.

Others: B5, copper, zinc, iron, magnesium, selenium.

What function do these nutrients have and where can we find them?

Vitamin C: : it is one of the most important vitamins for our immune system. It exerts an important antioxidant function in the organism in addition to potentiating the production of interferon (substance that interferes with the ability of viruses to infect cells). It is essential for the proper functioning of macrophages (cells of the immune system responsible for the destruction of microorganisms or pathogens). Finally, vitamin C intervenes in the formation of collagen (a protein that is part of cell membranes) in a way that contributes to the maintenance of cell membranes that protect cells from infection.

Vitamin A: it plays a fundamental role in the maintenance of mucous membranes and has an anti-infective and antioxidant function.

Vitamin E: it is a powerful antioxidant and improves the immune response.

Vitamins of group B: A deficiency of B vitamins, such as B5, can decrease the production of antibodies.

Minerals: the lack of iron, copper, zinc and selenium can decrease the immune response, altering the action of the antibodies against toxic agents. These minerals exert an important anti-infective function for the organism.

A diet poor in these nutrients is related to a decrease in the immune response, an alteration of the mucous membranes and an increase in the susceptibility to infections. To avoid the deficiency of these vitamins and minerals we must follow a diet rich in fruits, vegetables and vegetables.

Foods rich in vitamin C They are guavas, peppers, citrus fruits, pineapple, strawberries, kiwi, etc ... and green leafy vegetables. It is important to note that for vitamin C to exercise its function these foods have to be taken raw because this vitamin is destroyed with cooking. Vitamin A (in the form of beta carotenes) is also found in green leafy vegetables and in orange fruits and vegetables (carrots, squash, orange, mango ...). Minerals such as copper, selenium, magnesium and zinc are present in whole grains, nuts and legumes, foods that in turn are very rich in vitamin E, which can also be found in olive oil.

There are other foods and plants with bactericidal and antiseptic capacity that can help us to strengthen our defenses. Thus, honey has antitussive and expectorant capacity, garlic acts as an expectorant, yogurts have probiotic action, and plants such as echinacea or thyme can be equally beneficial.

 

 

As we always say, it is important to take advantage of seasonal foods. Now in autumn we can find high quality foods such as pumpkin, pepper, sweet potato, persimmon or pomegranate.

In case you are not consuming the rations of fruit and vegetables it is important to supplement the diet with vitamins and minerals, to avoid problems of the immune system.

For this Victory endurance presents several products that could help us:

All day energy: It is a vitamin complex with vitamin A, D and E among others and minerals such as magnesium, iron, zinc or iodine.

In the case of athletes, the needs are increased and sometimes they are not covered with food, thus necessitating the intake of supplements.

Within the supplementation that Victory endurance offers to improve the immune system we find glutamine.

La glutamine It is the most abundant non-essential amino acid in the body, playing an important role in many functions of the body. According to Kreider, 2010, glutamine could improve the immune system. Many other studies, such as that of Legault et al, point out the benefits of glutamine in muscle recovery.

It is important to note that stress, lack of rest, smoking, alcohol and sedentary lifestyle are enemies of our immune system. The regular and moderate physical exercise strengthens our antioxidant and immune system, being a guarantee for the organism in the protection against infections.

Finally I would like to demystify something ... We have all heard that vitamin C can prevent or cure the flu or colds and this is not exactly the case. What is certain is that with the deficit of this vitamin and other nutrients already named our immune system can be weakened by increasing the risk of flu and colds. An adequate daily intake of vitamin C can limit the duration and cold and flu symptoms. Therefore, we must follow a diet rich in vitamin C and all other nutrients on a regular basis and not only when we have a cold.

The secret: eating healthy, well and everything on a daily basis will boost our immune system. In the case of following a restrictive diet or in which some food is being eliminated, it is advisable to consult with the specialist in sports nutrition to follow an adequate supplementation guideline.  

Dr. Belen Rodriguez Doñate. Dietitian-nutritionist.
Specialist in sports nutrition and training
www.tugestordesalud.com