Foods for a strong immune system / Alimentos para un sistema inmunitario fuerte

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So, you think that what you eat, does not affect how your immune system reacts and how your stress level fluctuates?

3 Words:  It does affect 

I am not going to extend to much in the actual situation we are going through , the whole world is affected now.

Our body has encountered a tedious enemy that can fight against only if the body is young and strong enough to overcome the mild to severe symptoms of coronavirus (Covid-19).

I will not talk about something I am not expert about. By no means I am assuming that eating broccoli will prevent you from getting coronavirus. However I can talk about the importance of following a good healthy diet and healthy lifestyle to have a strong Immune system and overcome better the symptoms in case we fall sick. Again, I don´t talk about coronavirus, here, as we don´t know much about it yet.

In the early 80's there was not much information or even research in regards to gut flora and the importance of it for the immune system. However, the number of publications and research has enormously grown in the last 10 years, with over 18000 publications in just 2019 about microbiome !! (Results from PubMed, by simply searching microbiome)

In short: Change your diet now and introduce healthy foods that promote strong gut flora to protect your immune system.  Find below the foods proven to have a real effect on inflammation and immune system.

This is the Flow: 

You eat Unhealthy--> crisps, milk chocolate, huge dish of white pasta or rice , snacks ,alcohol

food reaches the stomach--->Sugar rush!! -->  Insulin peaks (too much sugar), sudden euphoria ---> Food reaches your Gut---> the gut bacteria is feed by unhealthy food---> Bad bacterias grow against the Good Bacterias= Unbalanced gut bacteria---> More inflammation ---> Weakened Immune system---> Higher chances of getting ill .... ad in the meantime---> Suddenly the Insulin level has dropped after the sugar high and you feel---> Moody/Lethargic/Depressed

You eat Healthy--> legumes, wholemeal cereals, lean meats, natural yogurt , greens and whole fruits----Stomach receives the food, takes its time to digest all nutrients---> No sugar Rush ---> Insulin is more stable ---> You feel alert, yet not overly excited---> Food reaches the Gut--> The nutrients that contain the food you have eaten are perfect to the Good Bacteria to grow---> The Good Bacteria strengthens the Immune System---> Less chances to get ill as the antibodies are ready to fight against threats.

As you see above, your Gut flora is the first shield of your immune system. The bacterias that colonise the intestine play a key role:

1. Help our body absorb nutrients such as calcium and iron
2. Keep pH balances
3. Maintain integrity of our gut lining (the thin layer of cells that separate between where our stool is and the other side of the body)
4. digest foods
5. metabolize drugs
6. neutralize cancer causing compounds

You are only as healthy as your gut bacteria...infections are often a result of microbial imbalance

Foods that are incredible boosters of your immune system and anti inflammatory

Turmeric (Curcumin)

Chili peppers(capsaicin)

Ginger

Black Pepper

Cinnamon

Green Tea

Pomegranate

Grapeseed extract

Omega 3 fatty acids: salmon, sardines, flaxseeds

Broccoli

Milk thistle (Silibinin)

Berry polyphenols

Some PubMed Scientific research papers:

Alzheimer and cronic inflammation--> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6214864/
Obesity, cancer and inflammation--> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4992602/
Inflammation and chronic disease--> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986484/
Gut microbiota and metabolic syndrome-> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4239493/

¿AFECTA NUESTRA ALIMENTACIÓN EN EL SISTEMA INMUNITARIO? 

Claro que afecta.