Natural defences

The importance of diet for the immune system

A balanced diet should contain an adequate ratio of proteins, carbohydrates, fats and micronutrients (minerals and vitamins) to ensure the proper functioning of the immune system. This is why malnutrition or people with a poor diet are more likely to be affected by health conditions, including infectious diseases.

Micronutrients found in some foods such as zinc, selenium, iron, copper, folic acid and vitamins A, B6, C and E are key elements for a good immune system. These are found mainly in fruits and vegetables, as well as in multivitamin supplements that can supplement the diet and help keep the levels of these micronutrients in the body and, thus, the function of the immune system.

Vitamin C for the immune system

Vitamin C is involved in many processes in the body, especially in maintaining normal immune function and protecting cells from oxidative damage. It also has other properties such as helping the normal formation of collagen in the skin, bones, cartilage and blood vessels. It also contributes to normal energy metabolism and increases iron absorption.

Therefore, keeping its levels in the body is highly useful for defence against external and infectious agents. It is found in citrus fruits such as mandarins, oranges and lemons, and other fruits such as kiwi fruit.

Immune system and exercise

Regular exercise is important for a healthy lifestyle, as it contributes to cardiovascular health, regulates blood pressure, helps manage body weight, and encourages your body to be strong. 

In the same way as a healthy diet, exercise can also contribute to good health and therefore a healthy immune system. It also improves blood circulation and allows cells and substances of the immune system to be distributed throughout the body efficiently.

Low defences, why does it happen?

All people are born with some level of protection or defences, but these may change depending on external agents or lifestyle.

Lifestyle habits also greatly affect the good condition of the immune system, such as long periods of stress or anxiety, a lack of physical activity, alcohol and tobacco consumption or a lack of sleep.

Other factors such as stress can cause a lowering of the immune system. It can lead to a feeling of fatigue, and it is at this time that the immune system may not work properly against external agents, making us more vulnerable.

External factors such as sudden changes in temperature during seasonal changes can also affect the immune system. 

Therefore, especially in any of these situations, dietary supplements can be supplemented with food supplements to help maintain the normal functioning of the immune system.

Defences and age

The immune system may slowly reduce its capacity to respond as it ages. Therefore, there is an increased risk of being infected or falling ill. 

As life expectancy has increased in developed countries, also the incidence of age-related diseases has risen. These are mainly respiratory infections, influenza or pneumonia.

In the elderly, nutrition may also be essential for the immune system. Micro-nutrient malnutrition, where a person has a deficiency of some essential vitamins and trace elements that are obtained from or supplemented by the diet, is often common in older people.

This usually happens because with age, people are likely to eat less and less varied food, so it is important to improve the diets of older people and if necessary, provide supplements to help keep the immune system in a healthy condition.