With a lack of micro and macronutrients, the activity of immune responses is reduced. That is why before the autumn season, when the body is restructured, it is necessary to include vegetables rich in useful substances in your diet. Angelina Vodolazkaya, endocrinologist-nutritionist and clinical nutritionist at Biogena, told socialbites.ca about this.
According to the expert, the gut and immune system closely affect each other. Given that 70-80% of the body’s immune cells are concentrated in the intestinal mucosa, maintaining a healthy microbiota is another key to activating and supporting the body’s immunity. Dietary fiber from vegetables is a valuable source of prebiotic food factors that contribute to the formation of normal intestinal microflora.
The doctor explained that a valuable vegetable that supports immunity is carrots. It is a source of beta-carotene and vitamin A, which act as immunomodulators. Saturation of organisms with these micronutrients leads to a decrease in the frequency and duration of SARS.
“But carrots should be consumed in moderation. Overeating is accompanied by lethargy, stool disorder, and can lead to yellow skin staining,” he stressed.
In addition, bell pepper is the main source of vitamin C for the body. Sweet peppers contain almost 40% more vitamin C than citrus fruits. Fresh, unheated pepper contains more beneficial vitamins and minerals.
Spinach is one of the top 10 superfoods. 100 grams of spinach contains not only half of the daily requirement of vitamin A, but also vitamin C and Zn, which are very necessary to support the functioning of immune cells. Spinach contains purines, so excessive consumption of this product is fraught with an increase in uric acid. Garlic accelerates blood circulation and also contains more than 100 antioxidants and phytoncides that have an antimicrobial effect. It stimulates the immune system and lowers cholesterol levels. However, garlic leaves an odor and can cause burping and rashes in the body when eaten in significant quantities. People with stomach ulcers and gastritis should not consume it,” the doctor added.
You should also pay attention to the ginger root, which contains the active ingredient gingerol. One of its most important effects on the body is its ability to activate cellular immunity.
“Remember that ginger components have an irritating effect on the gastrointestinal tract (GIT) mucosa. Therefore, excessive consumption is not recommended and is completely contraindicated in diseases of the digestive system. Vegetables and greens contain a large amount of fiber, which has a good effect on the state of the intestinal microflora, but those suffering from gastrointestinal diseases need to pay more attention to these food groups, ”the nutritionist concluded.
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