Foods That Help Strengthen the Immune System

A senior nutrition expert believes that adequate energy intake from all food groups can help strengthen the immune system.

A senior nutrition expert believes that providing the body with enough energy from all food groups can help strengthen the body's immune system.

Referring to the important role of nutrition along with other factors to strengthen the body's immune system, Farshad Rashidi stated: The first point to maintain the health of the body and strengthen the immune system is to receive enough energy according to the needs of the body; Of course, the daily energy requirement of each person is different according to his physical condition, age, height, weight and daily activity level.

He added: In addition, some people are suffering from underlying diseases and problems such as diabetes or high cholesterol, and in these conditions, the supply of energy needed by the body should be done according to their physical condition and health conditions, so that while receiving enough energy, no problem will arise for the health of these people.

This senior nutrition expert considered getting energy from all food groups as another important point to strengthen the body's immune system and emphasized: none of the food groups should be completely removed from the diet plan and it is necessary for people to use a variety of foods to meet the body's needs for different nutrients.

Referring to the importance of consuming milk and dairy products as one of the important food groups, Rashidi stated: People should consume one to two glasses of milk or buttermilk daily or have eight to 10 spoons of yogurt in their diet to meet the body's need for this food group.

He considered it necessary to get enough protein and said: providing the protein needed by the body should be done from different sources such as eggs, red meat and white meat. Also, consumption of legumes and nuts should be considered in people's diet.

Emphasizing the necessity of consuming fruits and vegetables, this senior nutrition expert added: It is recommended that people consume three to four units of fruit daily - equivalent to about 400 grams - and also two to three units of vegetables in order to provide part of the body's need for vitamins and minerals.

Rashidi stated that fruits and vegetables play an important role in supplying minerals and vitamins needed by the body and stated: These nutrients are necessary for the normal functioning of the body and performing various activities, and some minerals such as iron and zinc are also of particular importance in this field.

He listed vitamin C as one of the useful vitamins for strengthening the body's immune system and preventing diseases, and said: Citrus fruits, including lemons, tangerines, and oranges, as well as kiwi, are sources of vitamin C, and their consumption can help meet the body's need for this vitamin.

Referring to the importance of vitamin D in the body's health, this senior nutrition expert noted: the body also needs vitamin D, and a part of this vitamin can be obtained through the usual oils used in cooking. People should not use vitamin D supplements arbitrarily, but it is necessary to do a test first and if a deficiency is detected, take this vitamin according to their body's needs.

Rashidi emphasized: To strengthen the body's immune system, all the vitamins and nutrients needed by the body are important, and one should not focus only on one specific vitamin or ignore the importance of other vitamins, but having a varied and balanced diet is an important way to meet the body's needs.

He further considered the consumption of sufficient water and fluids to be necessary to maintain the health of the body and said: Water and fluids play an important role in all body activities, including the functioning of the immune system, and their supply should be taken into account on a daily basis.

In the end, this senior nutrition expert recommended: People should consume at least eight glasses of water or healthy liquids daily. Pale tea and natural fruit juice are also among the liquids that can be used along with water to supply the fluids needed by the body.

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