Twice a year, when the weather changes quite abruptly, many countries around the world are hit by a wave of colds and flu. Then they remember the immune system. The immune system is made up of a complex network of organs, cells and proteins that fight infection (microbes).The immune system keeps a record of every microbe it has ever defeated, in types of white blood cells known as memory cells. This means it can recognise and destroy the microbe quickly if it enters the body again, before it can multiply and make you feel sick. Some infections, like the flu and the common cold, have to be fought many times because so many different viruses or strains of the same type of virus can cause these illnesses. Catching a cold or flu from one virus does not give you immunity against the others. Immune system should protect a person from diseases and help fight them if a person is already sick. There is no need to explain how good it is to have a strong immune system, it makes life easier. How to get it? There is a lot of advice. Most of it is related to everyday life and activity. They mention the need for enough sleep, the importance of physical activity, the desirability of stopping smoking and controlled moderate consumption of alcoholic beverages, if it is impossible to give them up completely, the ability to avoid stress or, at least, keep it under control. You need to be able to control your weight, not allowing noticeable excess, drink enough water and try to maintain personal hygiene.
The food we consume also plays an equally important role. It is mentioned in literally all recommendations for strengthening the immune system. And what do experts recommend when talking about everyday food, about what should definitely be in our diet? Four important components are noted, the presence of which is necessary to strengthen the immune system. These are vitamins A, C and D and the trace element Zinc. What common and affordable products will give our body these mentioned components? Eggs, in which the yolk is of particular value. Eggs are a source of vitamins A, D and zinc. Fatty fish, salmon, sardines, tuna, mackerel are mentioned, and the most common herring is also good. These are vitamins A and D. Now we need vitamin C. It can be found in vegetables and fruits: tomatoes, peppers, oranges and grapefruits, strawberries, kiwi, spinach and other green leafy vegetables. In addition to eggs and fish, vitamins A and D are also found in other widely consumed products of animal origin, such as cheese or different types of liver. Vitamin A is also present in significant quantities in a number of vegetables: carrots, red peppers, pumpkin, spinach, kale. Vitamin D is present in mushrooms and in a number of products specially fortified with this vitamin by manufacturers: milk, sour milk (yogurt), orange juice, various ready-made breakfast cereals. And finally, zinc. To get it, eat red meat (though it is recommended to limit its consumption), legumes, seeds and nuts. Potatoes, regular and sweet (sweet potato), dark chocolate (remember that it is a source of sugar and calories), milk and dairy products. In short, giving the body everything it needs to strengthen the immune system is quite possible for everyone without much effort and without significant financial costs.
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