How to Strengthen Your Immune System Through Food

Like any system that has something precious inside it, our body has a barrier to protect us from whatever attacks us or may impair our normal functions, this is the immune system. It's responsible for defending us from infection and disease, which is why making it as strong as possible is so important.

Did you know that what you eat can have a direct impact on how your body fights off pathogens? Just like the rest of our body, the immune system also needs nourishment to perform its functions perfectly. In this article, we explain how certain foods can strengthen your immune system and the key role the gut microbiota plays in this process.

Foods that contain vitamin C, such as citrus fruits and broccoli

What is the immune system?

The immune system is a complex network of cells, tissues and organs that work together to protect the body from external agents such as viruses, bacteria and toxins and help it recover quickly. 70-80% of immune cells reside in the gut. These are important for both defence against pathogens and tolerance to food and environmental allergens.

The Role of Food in Immunity

The immune system is a complex network of cells, tissues and organs that work together to protect the body from external agents such as viruses, bacteria and toxins. For it to function optimally, it needs specific nutrients to act as ‘fuel’. Foods rich in vitamin C, zinc, probiotics and antioxidants are essential to keep our defences strong.

In addition, the gut microbiota plays a crucial role in immunity. It is estimated that around 70% of the immune system is found in the gut. A balanced microbiota not only improves digestion, but also strengthens defences and reduces the risk of infections.

Key Nutrients to Strengthen the Immune System

Vitamin C:

Known for its antioxidant power, vitamin C helps protect cells from oxidative damage and stimulates the production of white blood cells, which are essential for fighting infections.

Foods rich in vitamin C:

  • Citrus fruits (oranges, lemons)
  • Kiwi
  • Red bell peppers
  • Broccoli
  • Strawberries

Zinc:

This mineral is crucial for the development and function of immune cells. It also helps reduce the duration of colds.

Foods rich in zinc:

  • Pumpkin seeds
  • Legumes
  • Nuts
  • Shellfish
  • Lean meats
Foods rich in antioxidants such as strawberries, blueberries, red berries

Probiotics:

Probiotics are beneficial bacteria that help balance gut microbiota, enhancing immune response.

Foods rich in probiotics:

  • Natural yogurt
  • Kefir
  • Sauerkraut
  • Kimchi
  • Other fermented foods

Antioxidants:

Antioxidants combat oxidative stress, which can weaken the immune system. They also protect cells and reduce inflammation.

Foods rich in antioxidants:

  • Berries (blueberries, raspberries, blackberries)
  • Green tea
  • Turmeric
  • Nuts
  • Salicornia: a superfood rich in polyphenols

The Role of Gut Microbiota in Immunity

Gut microbiota is an ecosystem of trillions of microorganisms that live in our intestines. When balanced, it acts as a barrier against pathogens and produces anti-inflammatory compounds that strengthen the immune system. Conversely, an imbalance in microbiota (dysbiosis) can weaken defenses and increase disease risk.

To maintain a healthy microbiota, it is essential to consume prebiotic fiber, which feeds beneficial bacteria, and probiotics, which introduce positive microorganisms. Nutritional supplements such as Salicornia powder, containing 33 grams of fiber per 100 grams, are excellent for nourishing microbiota and, in turn, boosting immunity.

Conclusion

Strengthening your immune system through nutrition is one of the best decisions you can make for your health. At Marisma Biomed, we are committed to offering innovative solutions, such as B-Salicornia (a polyphenol and B-vitamin concentrate) to support immune defenses, and Salicornia powder, a salt substitute with a rich mineral profile, high fiber content, and significantly less sodium than common salt.

Remember, a varied and balanced diet rich in functional foods is key to maintaining a strong immune system. Start taking care of your health from the gut today!

Would you like to learn more about how our products can help you? Visit our website and discover the health revolution from the marshlands with Marisma Biomed!

Foods rich in fiber such as legumes, vegetables and whole wheat bread

Written by Sara Montaner. We rely on AI technology. Translated by Irene Perea.

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