Many environmental or biological factors alter or weaken our immune defenses. Seasonal changes, aging, an unbalanced diet, stress, or a lack of sleep are all reasons that can cause fatigue.
We suggest some dietary tips to boost your immune system.
Healthy and varied foods to boost the immune system
A good diet provides the body with the nutrients it needs to function properly, allowing the immune system to become more efficient and better resist infections.
- Foods high in vitamin C
Vitamin C or ascorbic acid contributes to around a hundred biological reactions in the body: antioxidant action, iron assimilation, collagen synthesis, improvement of microcirculation, proper functioning of neurotransmitters, etc.
In addition to all these benefits, numerous studies have demonstrated the role of vitamin C in strengthening the immune system. Indeed, in the event of infection, vitamin C helps increase the number of white blood cells and stimulate their activity. 1
To stock up on vitamin C, eat fresh fruits such as clementines, lemons, oranges, grapefruit, and kiwis (preferably in whole fruit form rather than fruit juice because they are sweeter and contain less fiber and vitamins). Some vegetables are also a good source of vitamin C, such as turnips, green cabbage, peppers, fennel, and spinach. However, because vitamin C is sensitive to light and heat, it is partially degraded when food is cooked.
- Fermented foods to protect your intestinal microbiota
Fermentation is a biological reaction that causes food to undergo a transformation under the action of microorganisms (bacteria, yeasts, fungi). Cheese, sourdough bread, pickles, wine, sauerkraut... we consume fermented foods every day without realizing it (from 50 to 400 g of fermented foods per day according to INRA). 2
Used for thousands of years, fermentation not only preserves food, but is also a way to improve the nutritional benefits of foods and contribute to digestive balance. Indeed, during fermentation, microorganisms produce beneficial compounds, tending to increase vitamin content and mineral bioavailability.
Lactic ferments (or probiotics) are live bacteria that help maintain healthy intestinal flora. An imbalance in intestinal flora can negatively impact the immune system.
- Adequate vitamin D levels
Essential for the body's absorption of calcium, vitamin D contributes to bone growth and consolidation, as well as tooth mineralization. It is also essential for proper muscle and neuronal function.
Vitamin D is also a powerful immune booster: immune cells cannot function properly if the body's vitamin D concentration is insufficient. Moreover, a recent meta-analysis (which included several studies) suggests that daily vitamin D supplementation may be helpful in preventing acute respiratory infections (colds, flu, bronchitis, and pneumonia) 3 . To conduct this study, researchers analyzed 25 studies comparing vitamin D intake to a placebo in more than 10,000 participants. The results show that vitamin D supplementation provides a 12% reduction in the risk of acute respiratory infections and also a protective effect in patients who received supplementation.
The recommended daily intake of vitamin D for adults is 5 µg (or 200 IU).
Vitamin D3 is the form naturally synthesized by the skin under the action of sunlight. Two-thirds of vitamin D is synthesized by the skin, the rest is provided by food (fish, butter, cereals, eggs and animal liver). However, in the fall, the change of season gives us much less opportunity to expose ourselves to the sun, so vitamin D intake can become insufficient. Moreover, it is interesting to note that vitamin D deficiencies appear more frequently between October and May. 4 Two-thirds of vitamin D is synthesized by the skin, the rest is provided by food (fish, butter, cereals, eggs and animal liver).
- Beehive products, natural solutions to help boost immune defenses
Bees are essential players in biodiversity and flower pollination. They are also essential for the production of honey and other beehive products. The benefits of honey, pollen, and royal jelly have been recognized for many years.
Take the lead with suitable food supplements
Food supplements can be useful for compensating for possible deficiencies, for dealing with fatigue, as a preventative measure, or for stimulating your natural defenses.
We offer you the following selection of products:
ESSENTIEL plant-based vitamin D3 provides an absorbable and stable form of vitamin D, extracted from lichen. Vitamin D contributes to the normal function of the immune system.
It is a 100% natural vitamin derived from camu camu, which is more absorbable and stable than regular vitamin C. Vitamin C helps reduce fatigue.
Two lactic ferment formulas adapted to meet the needs of adults and children.
A course of lactic ferments helps restore and maintain intestinal and digestive balance. Combining lactic ferments with natural fibers (inulin, fructo-oligosaccharides, galacto-oligosaccharides) is recommended. These fibers promote growth and optimize the activity of lactic ferments.
Our products can be combined with each other without interference.
References
1 - Douglas RM et al . Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2007 Jul 18;(3):CD000980. Review.
2 - Lortal, S. (2015). Ferments and foods: a long history rich in lessons. Agronomic Innovations, 44 , 1-13.
http://prodinra.inra.fr/record/312215
3 - Martineau Adrian R, Jolliffe David A, Hooper Richard L, Greenberg Lauren, Aloia John F, Bergman Peter et al. Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data BMJ 2017; 356:i6583
4 - Vernay M. et al . Vitamin D status of the adult population in France: the National Nutrition and Health Study (ENNS, 2006-2007), INVS bulletin of 04/24/2012.
