In addition to strict compliance with the rules, what we can do to protect ourselves is try to strengthen our immune system, which is closely related to the gut microbiota, that set of microorganisms that regulate many functions and generate an anti-inflammatory response against pathogens. 70-80% of the body’s immune cells are located right in the gut and, therefore, the efficiency of this activity depends on the variety of foods and the quality of nutrients we introduce with food. Of course, everyone is different and therefore the nutritional aspect must be customized. For example: citrus fruits are an important source of vitamin C, but if I suffer from gastritis I have to avoid them and replace them with something else. So here is the good practice suggested by dietitians and immunologists.

The most important micro-nutrients for the immune system (Part 4)

Polyphenols
They are epigenetic modulators of the microbiota. Red fruits such as blackberries and blueberries, raspberries, currants and raw vegetables contain the highest amount. Then green tea, brown rice, black rice, honey, oregano, rosemary, basil, marana and cinnamon. A good amount of polyphenols can be taken with 3 tablespoons of a good extra virgin olive oil, which also contains oleocantal, oleorupein and idossithyrosome, which have an anti-inflammatory power comparable to that of ibuprobene.
Iron
A deficiency weakens the immune system and women have a higher requirement than men, 18 and 10 mg respectively. Iron-rich plant foods are legumes, watercress or kale. Pulses, however, contain the dense (and taken in large quantities have contraindications), so it is fountain to eliminate them with soaking. Four tablespoons of oats and 4 tablespoons of legumes provide about the daily iron requirement. Instead, the food of animal origin that contains the most, after the bovine liver, are the clams: one dish is 100 grams. While 100g of red or white meat provide only 1.9g of iron.

Vitamin D
It is now considered a hormone for the important role it also plays at the immune level. The best contents are found in herring, anchovies or some fungi such as nails, while exposure to sunlight is the main source. It is considered that good levels of vitamin D in the blood are between 30-50 ng/dl. The amount of vitamin D you receive from the sun depends on many factors:
1) the time of day (the skin produces more when it is in the sun in the middle of the day);
2) the amount of exposed skin (the more skin a person exposes, the more vitamin D produces the body, the exposure of the back, for example, allows the body to produce more vitamin D than the hands and face);
3) Skin color: pale skin absorbs more quickly than darker skins.
The best way to get enough vitamin is through sun exposure not protected by sunscreens, but this can cause serious problems, especially in subjects with light skin and tending to have many in. Therefore, personal risk factors need to be assessed. In general, frequent exposure to the sun and for a short time, avoiding burning, is to be considered healthy. In the event of a deficiency, the vitamin D3 supplement (colecalciferol) is recommended, relying on a professional figure to ensure that it is the appropriate daily dosage.

Fermented foods
They increase the health of the gut microbiota, digestive and immune system. The most common fermented foods are yogurt, kefir, kimchi, he kombucha, miso, sauerkraut and tempeh.

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