The immune system and its importance
The immune system is a collection of various organs, cells, and substances that work in our body to protect us from disease. The human body provides a good environment for many viruses, bacteria, fungi, and parasites, but the immune system limits their entry and development in the body, thus ensuring our health. The immune system is a complex that helps identify foreign microorganisms, and its main function is to protect the body.
Can we strengthen our immune system?
This question is not quite right. In fact, we don’t want it at all. When the immune system is overactive, autoimmune diseases can develop. Our job is to create the best possible conditions for our immune system to function successfully; our goal is not to disrupt the immune system. Supporting the immune system is a holistic approach, which we will look at in this article.
The immune system covers our entire body. Its main components include immune cells, some of which constantly circulate in our bloodstream, monitoring and recognizing potential foreign substances — antigens. 70–80% of the body’s immune cells are located in the digestive tract. The intestinal microflora is often called an “accessory organ” because it performs many vital functions.
The digestive microbiome and the immune system form a close and friendly relationship, and only as a result of successful cooperation can the immune system function normally. The development of the immune system and the effectiveness of the immune response go hand in hand with the development and composition of the gut microbiome. Gut microbes and mammals have evolved together, so while microbes provide a safe habitat, they provide regulation of many physiological functions, including protection against pathogens.
Changes in the microbiome due to an unbalanced diet, sedentary lifestyle, stress, antibiotic use, and other causes lead to changes in the interaction between the microbiome and the host, in this case humans. This can result in health problems, such as increased susceptibility to infections.
How to maintain health during the cold season?
When thinking about how to stay healthy during the cold season, the most important thing is to take care of the well-being of the digestive tract. If the digestive tract is healthy, it is better able to fight off pathogens that cause disease. That's why I'll start by giving some nutritional recommendations.
The food we eat affects the diversity and composition of bacteria in our gut, which in turn affects immune cells.
Eat a balanced diet.
For our immune system to function successfully, it is important to get enough protein every day. The optimal amount is 1 g of protein per kilogram of body weight. For example, if you weigh 60 kg, you need 60 grams of protein per day.
Sources of protein in the diet include:
- Meat
- Fish and other seafood
- Dairy products
- Balls
- Legumes
- Soy products
Protein content in different products:
- Fat-free cottage cheese: 18 grams of protein per 100 grams.
- Kefir: 3 grams of protein per 100 grams.
- 1 egg: 7 grams of protein.
- 100 grams of salmon: 21 grams of protein.
- 100 grams of chicken breast: 22 grams of protein.
- 100 grams of cooked lentils: 8–10 grams of protein.
- Edamame beans: 11 grams of protein per 100 grams.
- Bean flour pasta: about 26 grams of protein per 100 grams.
- Mozzarella: about 20 grams of protein.
To support immunity, it is also important to get enough fiber and antioxidants from whole grains, legumes, fruits, berries, vegetables, nuts and seeds. It is important to add that (especially in the cold season) frozen vegetables, fruits and berries are also suitable for this purpose. It is a myth that frozen foods do not contain the necessary nutrients. Although they contain fewer vitamins than, for example, freshly picked vegetables or berries, their nutrients are often better than products that have traveled a long distance and are standing on store shelves.
When switching to vegetables, fruits and berries, it is important to remember to consume at least 500 grams per day.
How much is this?
One tomato weighs about 150 grams, one banana about 100 grams, one bell pepper 150–175 grams, one pear about 150 grams. Although I do not recommend weighing vegetables and fruits, by eating a vegetable, fruit or berry with every meal, 500 grams will easily fill you up. It is important to emphasize vegetables. For example, two out of three meals should contain vegetables and one should contain fruit/berries. The daily amount of fruit/berries is about 200 grams, which is equivalent to two pieces of fruit or 200 grams of berries.
Whole grains (such as buckwheat, whole grain rice, cereals, oatmeal, and whole grain bread) are also an important part of the diet. In general, complex carbohydrates support the microbiome. Whole grains contain protein, many vitamins and minerals, and, like vegetables, fruits, legumes, nuts, and seeds, fiber.
Fibers and their role in the immune system:
Fiber is a carbohydrate that is not broken down or absorbed in the digestive tract like other nutrients. However, fiber has many beneficial properties related to the immune system.
There are two types of fiber:
- Insoluble fiber, found in whole grains, fruits, vegetables (with skin), nuts, and seeds, improves bowel function and reduces the risk of constipation.
- Soluble fiber, found in legumes, fruits, nuts, seeds, vegetables, and oats, lowers "bad" cholesterol levels in the blood and feeds the good bacteria in your gut, which is essential for immunity.
The recommended daily fiber intake is around 30–35 grams.
Amount of fiber in different products:
- Pear or apple: about 6 grams.
- Avocado: about 10 grams.
- Carrot/beetroot: about 4 grams.
- Lentils: 5 grams/100 grams.
- Legumes: 7–9 grams/100 grams.
- Oatmeal: 10 grams/100 grams.
- Raspberries: about 6 grams/100 grams.
- Broccoli: about 3 grams/100 grams.
If you don't get enough fiber every day, don't try to eat 30 grams at once the next day. It's important to increase the amount of fiber in your diet gradually. A sudden change can cause gas or other digestive problems.
Prebiotics are food (fiber) for good bacteria, while probiotics are good bacteria themselves, live microorganisms that help maintain a healthy microbiome. These are obtained from food or supplements.
Fermented foods like sauerkraut, fermented cucumbers, kimchi, tofu, and fermented dairy products — such as kefir, yogurt, and buttermilk — are probiotics. It's important to choose dairy products that are free of additives, as added sugar can promote the growth of harmful bacteria.
Lactic acid bacteria (Lactobacillus rhamnosus) stand out due to their scientifically proven immune system support. Probiotics that improve intestinal microflora and immune response also include bifidobacteria. The combination of these bacteria not only helps maintain a healthy intestinal microflora, but also promotes overall well-being and strengthens the immune system.
It is best to choose probiotics according to your needs together with your doctor.
The importance of daily fat intake
Fats can be divided as follows:
Saturated fatty acids are common in animal fats (beef, goat, lamb and pork) and dairy products such as butter. Excessive consumption of these fats increases the risk of cardiovascular diseases, such as heart attacks and strokes, as well as Alzheimer's disease and cancer. Plant-based sources of saturated fats include palm oil, coconut oil and cocoa butter.
Unsaturated fatty acids , or the so-called “good fats,” are the preferred choices. These are found in vegetable oils (olive and flaxseed oil), nuts, seeds, and avocados. Unsaturated fats are also found in fish, especially fatty fish (salmon, trout, herring, etc.), and they reduce blood cholesterol levels, the risk of cardiovascular disease, and cancer.
Trans fats form the third group and are the most harmful to health. These fats should be consumed as little as possible. Trans fats are produced industrially by partially hydrogenating vegetable oils and by heating vegetable oils at high temperatures, such as during frying, grilling and deep-frying.
What disrupts the immune system?
- Products containing sugar (sweets, sauces, yoghurts, etc.). A product is low in sugar if it contains less than 5 grams of sugar per 100 grams. For adults, the recommended daily intake of added sugar is no more than 25 grams, which is equivalent to 5–6 teaspoons.
- Products containing trans fats and saturated fats (chips, sausages, salami, smoked products, fast food and industrially prepared foods).
- Alcohol.
Ensuring micronutrients
It is recommended to have blood tests to detect any deficiencies. The most important values are:
-
Vitamin D , iron and ferritin.
Talk to your doctor about interpreting the results and possible nutritional supplements.
Vitamins and minerals for the immune system
- Vitamin C does not protect against disease, but it can shorten the duration of illness and relieve symptoms. Since the body does not store vitamin C, it should be obtained daily from vegetables, fruits and berries, such as currants, sea buckthorn, kiwi, peppers, green vegetables and citrus fruits.
- Zinc can also shorten the symptoms of the flu. Foods rich in zinc include beef, poultry, dairy products, oatmeal, and seeds.
If you don't get enough vitamin C and zinc from food, you may consider taking supplements as directed by your doctor.
Perga — a natural source of nutrients
Daily consumption of bee bread is another way to enrich the body with vitamins and minerals. Perga is a natural probiotic that contains a large number of microorganisms and about 240-300 biologically active compounds. Perga extracts have proven antioxidant, antifungal and antibacterial effects.
Perga contains a variety of vitamins, such as vitamins A, B, C, E, D and K. Because the vitamins are natural, the body can utilize them effectively. Perga also contains iron, magnesium, calcium, potassium, manganese and zinc.
Recommendation : Use perga especially during the cold season, when the body is more vulnerable to viral and bacterial attacks and fresh local foods are less available. 
Some equally important points for maintaining good health during the cold season.
Drinking enough water every day is very important for supporting the immune system. It is generally recommended to drink about 30–35 ml of fluid per kilogram of body weight daily, and most of it should be pure water.
Good sleep is also very important.
Make sure you get 7-9 hours of sleep every night and that the quality of your sleep is good. The best time to go to bed is before 10:30 p.m. Regular sleep deprivation not only increases the risk of heart disease, type 2 diabetes, and other chronic diseases, but it also significantly weakens our immune system.
In general, peace and rest are essential for good immunity. If a person experiences chronic stress and does not get enough rest every day, a healthy diet and sufficient water intake will not help prevent illness. It is important to set aside at least one day a week for true relaxation without plans and obligations, preferably surrounded by nature.
The importance of nature is enormous. Fresh air, sunlight and exercise are very beneficial for supporting the immune system. A good idea is to go for a walk or do daily chores on foot. However, avoid excessive exertion, as this is also stressful for the body. Regular exercise improves heart health, lowers blood pressure, helps with weight management and protects against various diseases. An active lifestyle improves blood circulation and ensures the successful circulation of immune cells and antibodies in the body. The World Health Organization recommends that adults do 150–300 minutes of moderate exercise per week. In addition, it is healthier to divide exercise into shorter periods on at least three days a week than to do all 300 minutes in one day.
And of course, don't forget about daily hygiene. Wash your hands, ventilate rooms, and avoid large crowds if necessary.
