Foods that boost the immune system.

Even though they don't have the ability to destroy bacteria or viruses, certain foods can boost your immune system, which is often weakened during the winter. Which foods should you choose to boost your immune system, and why?

What is the immune system?

Your immune system helps fight bacteria and viruses to prevent you from getting sick and weakened. The gut plays a key role in the immune system. Indeed, the intestine protects us from external aggressions thanks to a complex ecosystem: the intestinal flora.

Intestinal flora and prebiotics.

The intestinal flora is composed of billions of so-called non-pathogenic bacteria, called probiotics . These bacteria protect your intestines. They prevent pathogenic bacteria from entering the bloodstream or proliferating in your intestines.

Did you know?

Probiotics make up 70% of the immune system.

These "good" bacteria will feed on prebiotics, which are in the form of fibers that are indigestible by the body but fermentable by probiotics. The foods that contain the most prebiotics are garlic, onion, oats, citrus fruits, flax seeds, and chia seeds. OKR powders are made from gluten-free oat flour and most also contain flax seeds. It is recommended to consume between 2 and 3 foods that are sources of prebiotics per day.

Fermented foods.

Sometimes, you don't have enough "good" bacteria in your microbiota due to a poor diet. This can be remedied by consuming probiotics, either in the form of dietary supplements or through your diet. Probiotics are found in fermented foods such as yogurt, kefir (fermented milk), or tempeh (a fermented soybean-based food product).

Not to be confused.

Probiotics are non-pathogenic and protective bacteria that make up the intestinal flora. These bacteria feed on prebiotics, which are fibers that are indigestible by the body.

Micronutrients.

Certain vitamins and minerals play a direct role in the immune system.

Vitamin A.

Vitamin A helps resist infections by strengthening the body's natural defenses. It has the ability to stimulate the production of white blood cells and therefore antibodies, molecules that defend the body.

Vitamin C.

An essential vitamin for facing winter, vitamin C fights viral and bacterial infections by ensuring the proper functioning of cells and the immune system.

Did you know?

Vitamin C helps stimulate the production of T lymphocytes. These are white blood cells that destroy cells infected by a virus.

Zinc.

Zinc is an immunostimulatory mineral. It promotes the action of T lymphocytes to better fight infections. A zinc deficiency causes a disruption in the immune response, which promotes infectious diseases.

Selenium.

In addition to its antioxidant properties, selenium allows the increase of lymphocytes while controlling the production of cytokines, a substance of the immune system which helps regulate cell proliferation.

Selenium content per 100 grams.

In summary.

A varied, balanced diet rich in fruits and vegetables helps maintain a strong immune system. Other tips include not smoking, drinking alcohol only in moderation, getting enough sleep, and limiting stress.