Roberto Scrigna, nutritionist biologist specialized in combat sports, clarifies the fundamental link between nutrition and the immune system
What is the link between nutrition and the immune system? Gazette Active broached the subject with Dr Robert Scrignanutritionist biologist specialized in combat sports, to clarify some fundamental aspects: “Nutrition influences the body’s ability to create useful defenses against external events. Therefore skin, mucous membranes and membranes. It becomes essential for the ability to respond to an event and adapt accordingly”.
What follows from this?
“These processes require the cascade production of a series of molecules and cells that have a significant cost for the organism. In this sense, the fever increases energy costs of upkeep and providing an adequate nutritional intake, both in terms of calories and co-factors necessary for these defenses, is essential”.
How does the diet help the body?
“Providing energy. The main problems of immunodeficiency they are caused by malnutrition, which has effects above all on the protein front. This contribution is the most expensive from an economic point of view. Proteins are made of antibodies and enzymes that produce inflammatory factors such as cytokinescommunication tools for the body and for increasing or decreasing the activity of the immune system”.
What is the reflection of malnutrition?
“It can certainly increase the risk of contracting infections. Secondly, there may be a lack of micronutrients, such as vitaminsessential for the functioning of the immune system. The main ones are A, E, D, folate and B9, alongside minerals such as zinc. The lack of these factors reduces the activity of the immune system.”
Another matter concerns phytonutrients.
“It’s a series of other nutrients that are very small, or usually obtained in small concentrations. We get them from our diet, which means that what we eat is programmed to influence our immune system.”
Any practical examples?
“Meanwhile, omega 3, which is important for having an adequate level of inflammation, and vitamin C, which has strong scientific evidence for the reduction of symptoms of the common cold and for the prevention of upper respiratory tract infections. Then there are colostrum, vitamin D, spirulina, astaxanthin and Reishi, a mushroom used in traditional Chinese medicine. And again, linoleic acid, boron and garlic extract”.
What foods should not be missing in the diet?
“Fresh fruits and vegetables, seasonal products. And then plants and fruits rich in flavonoids, since their presence reduces the incidence, duration and severity of upper respiratory tract infection. We refer here to blueberries, grapes, fermented foods and oily fish”.
Another important discourse concerns antioxidants…
“In general, they allow a better response to the insults of microorganisms, they are a sort of first line of defense. To have a rich diet in this sense, you need to consume high quality plant foodswith the classic five portions a day of fruit and vegetables of different colors able to ensure good nutrition”.
And keeping the intestine healthy.
“We could define the intestine as our first border. In that part of the body there is an enormous activity of the immune system, to prevent the entry of pathogenic bacteria. There are many conditions that can facilitate a disintegration of the intestinal membrane (and therefore a greater ease of passage of pathogens) or mucus, which forms a sort of other barrier. Keeping the gut healthy it allows, in short, to avoid an excessive work of the immune system. To cure it, you need to stay away from stress, have a balanced and personalized diet and sleep adequately”.
What kind of integration can be useful?
“Vitaminic or multivitamin, but also multimineral, if you realize that you can’t be organized for fruit and vegetables. You can supplement it with omega 3, vitamin C and zincbut also with probiotics and adaptogens, such as ginseng, as a last resort”.
Any expert advice?
“We can give indications on a behavioral level. In addition to the already mentioned relationship with sleep, consider excessive physical activity secondly, which tends to downregulate the immune system response and facilitate the onset of infections. Another useful tip refers to theexposure to coldwhich determines the secretion of adrenaline, with positive effects on the stimulation of the activity of the immune system”.
© REPRODUCTION RESERVED
#Nutrition #immune #system #worlds #continuous #contact #expert #answers