Summer is the prime time for influenza and respiratory diseases, making it essential to fortify your immune system for optimal health. Besides getting enough sleep and engaging in regular exercise, maintaining a healthy diet is vital. In this article, we will discuss the five pieces of essential advice that can help enhance your immune system's resilience.

1. Ample Protein Intake

Protein plays a vital role in the formation of white blood cells and antibodies, which are essential for a robust immune system. Inadequate protein intake can lead to a decline in immune antibodies, compromising immune function and raising the risk of illness. Aim to consume about one and a half palm-sized portions of protein daily. Excellent sources of high-quality protein include fish, meat, soy products, eggs, and dairy.

2. Adequate Vitamins and Minerals

Vitamins such as A, B, C, D, E, and various minerals like calcium, phosphorus, potassium, sodium, and magnesium are crucial for maintaining a robust immune system. These micronutrients contribute to the production of interferons, which are essential for combating viruses. To ensure an adequate supply of vitamins and minerals, include unprocessed, whole foods in your diet and consider appropriate dietary supplements if needed.



3. Adequate Omega-3 Intake

Omega-3 fatty acids play a crucial role in reducing chronic inflammation within the body, preventing immune cells from becoming overburdened or imbalanced. Additionally, they possess immune-enhancing properties. Incorporating sources of omega-3 into your diet, such as mackerel, sardines, salmon, nuts, flaxseeds, and flaxseed oil, can help ensure adequate intake. Aim to consume one tablespoon of nuts daily and consider replacing red meat with fish to optimize your omega-3 levels.



4. Spice Up Your Immune System with Herbs, Seaweed, and Mushrooms

Herbs and spices like garlic, onions, chili peppers, and chives have potent antimicrobial properties, aiding the body in fighting against harmful bacteria. Moreover, seaweed and mushroom varieties contain special polysaccharides that activate the immune system, regulate immune responses, and contribute to cellular repair.

5. Balance Your Gut with Probiotics

It may surprise you to learn that 70% of the body's immune cells are located in the intestines. When there is an overgrowth of harmful bacteria in the gut, it can trigger inflammation and increase the susceptibility to invading pathogens. Supplementing with probiotics helps regulate the balance of the gut microbiota. By improving the ratio of beneficial to harmful bacteria, normal microbial growth is promoted, pathogen growth is inhibited, and immune function is enhanced. Probiotics can be obtained from fermented foods such as yogurt and Korean kimchi, or through the use of commercially available probiotic supplements to support intestinal health.

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