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Το ανοσοποιητικό σύστημα είναι υπεύθυνο για την άμυνα του οργανισμού μας απέναντι σε παθογόνους μικροοργανισμούς (π.χ. ιούς, βακτήρια) ώστε να αποφευχθούν οι λοιμώξεις.
Πως μπορούμε να το ενισχύσουμε μέσω της διατροφής ώστε να μας προστατέψει;
Καταναλώνοντας τροφές πλούσιες στις ακόλουθες βιταμίνες, μέταλλα και ιχνοστοιχεία:
Βιταμίνη C: πορτοκάλι, μανταρίνι, ακτινίδιο, φράουλες, πιπεριές, ντομάτα, μπρόκολο, κουνουπίδι, πατάτα, λαχανάκια βρυξελλών
- Β καροτένιο: κίτρινα-πορτοκαλί φρούτα και λαχανικά ( π.χ. καρότα, κολοκύθα, βερίκοκα, μάνγκο, πεπόνι), κόκκινη πιπεριά, πράσινα φυλλώδη λαχανικά (π.χ. μαρούλι, σπανάκι, ρόκα), γλυκοπατάτα
- Βιταμίνες συμπλέγματος Β: δημητριακά ολικής άλεσης, πράσινα φυλλώδη λαχανικά, συκώτι, αυγά, γάλα, ψάρια, πουλερικά, κόκκινο κρέας, όσπρια, μπανάνα, δαμάσκηνα
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- Βιταμίνη Β12: κρέας, συκώτι, αυγό, ψάρια, γαλακτοκομικά
- Βιταμίνη Α: γαλακτοκομικά προϊόντα, λιπαρά ψάρια, συκώτι, κρόκος αυγού
- Βιταμίνη Ε: ελαιόλαδο, αβοκάντο, ξηροί καρποί, βρώμη, πράσινα φυλλώδη λαχανικά
- Βιταμίνη D: λιπαρά ψάρια (πχ σαρδέλα, ρέγγα), συκώτι ,κρόκος αυγού, εμπλουτισμένα γαλακτοκομικά προϊόντα – Η μεγαλύτερη ποσότητα αυτής της βιταμίνης συντίθεται μέσω της έκθεσης του δέρματος στον ήλιο.
- Φυλλικό οξύ: πράσινα φυλλώδη λαχανικά, όσπρια, αρακάς
- Σίδηρο: κρέας, συκώτι, πουλερικά, ψάρια, θαλασσινά
- Ψευδάργυρο: θαλασσινά, ψάρια, κόκκινο κρέας, δημητριακά ολικής άλεσης, όσπρια, αυγά
- Σελήνιο: κρέας, ψάρια, θαλασσινά, καρύδια, δημητριακά (π.χ. σιτάρι, κριθάρι, βρώμη)
- Ω3 λιπαρά οξέα: λιπαρά ψάρια (π.χ. σαρδέλες, σολομός, κολιός, ρέγγα, πέστροφα), καρύδια, αμύγδαλα, φυστίκια, λιναρόσπορος
- Προβιοτικά: γιαούρτι, ξινόγαλο, κεφίρ.
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- Αποφύγετε τρόφιμα πλούσια σε ζάχαρη, κορεσμένα και trans λιπαρά που αυξάνουν τη φλεγμονή και αποδυναμώνουν το ανοσοποιητικό σύστημα, όπως:
- Γλυκά
- Αναψυκτικά
- Επεξεργασμένα τρόφιμα, πχ μπισκότα, κρουασάν, σφολιατοειδή, πατατάκια
- Τυριά πλούσια σε λιπαρά, κρέμα γάλακτος, βούτυρο
Μην ξεχνάτε να πίνετε αρκετό νερό (τόσο ώστε το χρώμα των ούρων να είναι διάφανο), γιατί η σωστή ενυδάτωση βοηθάει στην ενίσχυση του ανοσοποιητικού συστήματος, όπως και να κοιμάστε τουλάχιστον 8 ώρες την ημέρα.
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Συμπερασματικά, η υιοθέτηση μιας διατροφής μεσογειακού τύπου με 5 μερίδες φρούτων και λαχανικών (με ποικιλία χρωμάτων) καθημερινά, κατανάλωση ψαριού, δημητριακών ολικής άλεσης, ανάλατων ξηρών καρπών, άπαχων γαλακτοκομικών προϊόντων, ελαιολάδου και με μέτρια κατανάλωση άπαχου κρέατος και πουλερικών, συμβάλλει στην ενίσχυση του ανοσοποιητικού μας συστήματος.
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Μαραγκοπούλου Κωνσταντίνα
Διαιτολόγος – Δαιτροφολόγος MSc
Επιστημονικός συνεργάτης Χαροκοπείου Πανεπιστημίου Αθηνών
Ιασωνίδου 62, Ελληνικό
2130422412, konmarag@gmail.com
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