What is immunity?
Immunity is “the ability to escape epidemics (illness)”. Immunity is a biological reaction that once you get sick, you can never get sick or resist. In other words, weakened immunity makes you more susceptible to various illnesses such as cancer and the flu.
So what can you do to boost your immunity so that you don’t get sick?
Intestines important for immunity
In recent years, it has become clear that the intestine plays an important role in boosting immunity, and it has attracted the attention of researchers around the world.
The intestine is a place where food eaten by mouth is digested and absorbed, but it is also a place where there is a high risk of viruses. Therefore, the immune cells that control immunity are concentrated inside the wall of the intestine, and about 70% of the immune cells in the whole body are gathered in the intestine. In addition, Peyer’s patches on the wall of the small intestine have been shown to train immune cells to learn and train foreign substances that are harmful to the body. The trained immune cells are not only involved in intestinal immunity, but are also carried throughout the body by the blood stream to attack pathogens and viruses.
Therefore, in order to boost immunity, it is important to improve the condition of the intestines.
Nutrients that boost immunity
As mentioned earlier, in order to boost immunity, it is important to improve the intestinal environment and activate its function.
To do so, first eat a nutritionally balanced diet. In addition to fermented foods such as yogurt, nutrients such as dietary fiber and oligosaccharides improve the intestinal flora and boost immunity, so be sure to take them positively.
Protein is a major component of cells, so ingesting high-quality proteins such as tofu, meat, and milk will improve the function of immune cells. In addition, vitamins such as vitamin A and vitamin E, minerals such as zinc, selenium, copper and manganese, and cholesterol are also essential nutrients for strengthening immune cells.
In addition, polyphenols that are abundant in wine and coffee, n-3 polyunsaturated fatty acids that are abundant in blue fish such as sardines and horse mackerel, vitamin C.
We have found that various components are effective in boosting immunity, but the environment in the intestine and the function of immune cells vary greatly from person to person. Therefore, eating certain foods does not boost your immunity. Also, just because it works for one person does not mean that it works for another. It is most important to eat in a well-balanced manner while being aware of the nutrients that have the effect of boosting immunity.
Foods and meals that boost immunity
Mushrooms are rich in dietary fiber, vitamins and minerals that improve the function of the intestines, so they are recommended foods for boosting immunity. In addition to that, β-glycan, which is a dietary fiber contained in mushrooms, acts on the immune cells of the intestine as it is without being digested and absorbed, so it is said to have the effect of enhancing immunity. It also has the effect of preventing cancer, improving the intestinal environment and relieving constipation.
Many intestinal bacteria live in the intestines. When the number of good bacteria such as lactic acid bacteria and bifid bacteria increases, the function of the intestine improves, and when the number of bad bacteria increases, the environment in the intestine deteriorates.
Fermented foods such as natto, miso, soy sauce, pickles, and yogurt contain a lot of good bacteria such as lactic acid bacteria and natto bacteria, and have the effect of increasing the number of good bacteria in the intestines. However, some lactic acid bacteria and bifidobacteria contained in fermented foods die in the harsh environment of the stomach and do not reach the intestines alive. When dead bodies such as lactic acid bacteria reach the intestines, they serve as good food for the good bacteria in the intestines, indirectly increasing the number of good bacteria.
Eat whole, small fish such as dried sardines and dried shrimp
Animal foods such as meat eat a part of the body. In comparison, small fish such as small fish can eat the whole body at once. As a food, we recommend these small fish that contain all the nutrients.
Fermented foods such as miso, natto, kimchi, cheese and yogurt
Fermented foods are foods that have a new flavor due to the action of microorganisms in the area. These microorganisms and enzymes make foods that also contribute to human health. Fermented foods have long been eaten around the world as a source of longevity. The action of good bacteria that promotes fermentation activates the intestines and enhances immunity.
Classic green and yellow vegetables
The power of various vitamins and vegetables such as carotene, lycopene, and aspartic acid is kind to the body throughout the year. Not all vegetables can be consumed, so eat as much green and yellow as possible, which is also seasonal vegetables. One idea is to take it as juice as well as cooking.
Exercise and rest are also important for immunity
Immunity weakens, as you get older. In order to boost your immunity, it is important to have a well-balanced diet, but it is also important to exercise your body, avoid stress, and take a good rest.