Strengthen the immune system

Prolonged stress, poor diet, sudden temperature changes or insufficient rest may contribute to greater fragility of our immune system, i.e. to a decrease in our defences. There are signs - such as greater than usual weariness, wounds that are slow to heal, muscle pain without being associated with exercise, dry and brittle hair – that show that the body’s defences are reduced. Although habits and situations that can weaken the body are to be avoided as much as possible, a proper diet can help overcome these periods.

Did you know that calories may influence the immune system?

The consumption of calories, as much in excess as insufficient consumption, apparently influences immune activity. The excessive intake of energy can affect the immune system's ability to fight infections. Thus, obesity is linked to the increased occurrence of infectious diseases. Malnutrition also increases the risk of infection: weight loss diets with less than 1200 calories per day, or even diets with a higher daily calorie count that are unbalanced, may enhance a decrease in immune function.

...and that fat intake can also influence the immune system?

Reducing fat in the diet is essential not only for weight control but also for the proper functioning of the immune system. There is evidence that high-fat diets tend to reduce the immune response, increasing the risk of infections. However, it is not only a question of quantity: the source or quality of the fats that we eat in our daily diet is also important. Our daily diet should include oily fish, nuts, olive oil, sunflower oil, soybean oil or linseed oil to ensure an adequate intake of essential fatty acids.

Recommendations to increase the body's defences:

• Eat a varied diet based on fresh foods rich in vitamins and minerals.

• Use the medicinal plants and herbs that help strengthen immunity, if necessary (Echinacea, thyme, rose, garlic, blackcurrant leaves, hawthorn, etc.)

• Sleep a sufficient number of hours to promote the proper functioning of the immune system.

• Perform moderate levels of physical activity (walking, swimming, cycling, etc.)

• Learn to have a more relaxed pace of life and avoid stress.

Nutrientes que reforçam o sistema imunitário

Nutrient	Food Sources
Vitamin C	Kiwi, citrus fruit, strawberry, acerola, broccoli, cabbage, parsley
Vitamin A / Beta-carotene	Egg yolk, milk and dairy products, yellow-orange vegetables and fruits (carrots, pumpkin, sweet potato) and some green vegetables (spinach, broccoli, watercress, cabbage, parsley)
Vitamin E	Azeite, gérmen de trigo, vegetais de folha verde (espinafres, brócolos, nabiças, etc.), frutos secos
Folic Acid	Green leafy vegetables, orange and tomato juices, pulses (peas, beans, etc.)
Zinc	Oysters and other shellfish, meat and fish, pulses, dried fruits
Selenium	Meat, fish, shellfish, eggs, wholegrain cereals
Iron	Poultry, meat, fish, shellfish, eggs, green leaf vegetables, pulses, dried fruits.