This is a challenging season for tired people, who tend to catch the slightest cold or virus that comes their way.
So to help you understand the importance of eating well to support your immunity, I'd like to explain how it all works.
Our intestine contains a whole host of bacteria called the microbiota and is often referred to as the 2nd brain or the seat of immunity. What you need to understand is that this microbiota is precisely where the nutrients after digestion will either enter the body by integrating the blood at the level of the intestinal villi, or will be rejected with the feces. It is therefore a real defence barrier for the body, one of the most important after the skin.
Except that our diet, our modern lifestyles, our stress, pesticides and other chemical disruptors damage this microbiota, making it less effective and forcing immunity - in other words, our internal defence army - to work in this area more than it should.
Not only does this take up a lot of our energy, but it also shifts the focus of the immune system away from the fight against microbes and viruses, for example.
Even more annoyingly, to defend itself, the immune system creates inflammation, which could be likened to a forest fire that kills everything in its path to protect the body from intruders.
But this inflammation, this forest fire, also has side-effects, such as fatiguing the body, digestive pain, sometimes gynaecological pain, joint pain, hormonal problems and a blurring of messages between the body's various systems.
Add to this a drop in light levels and a lack of vitamin D due to a lack of contact with the sun, and the terrain is ripe for seasonal depression and severe fatigue, which plunge us into a vicious circle.
To avoid this, certain nutrients are essential, to be obtained in sufficient quantities alongside a healthy microbiota, as mentioned above.
- Vit D: small oily fish such as sardines, mackerel, herring, salmon, cod liver, eggs, exposure to the sun, etc.
- Vit C: citrus fruit, cabbage, kiwi fruit, parsley, blackcurrants
- Zinc: seafood, lentils, egg yolks, wheat germ, wholegrain cereals, raw cocoa, nuts
- Omega 3: flaxseed oil, walnut oil, camelina oil, hempseed oil, shelled hempseed oil, small oily fish such as sardines, mackerel, herring, salmon, etc.
- Magnesium: almonds, cashew nuts, Brazil nuts, bananas, cocoa (raw without sugar: bars or powder), sesame seeds, sunflower seeds, linseed, pumpkin seeds.
- Selenium: daily dose by eating one or two Brazil nuts, for example as a snack.
Since good health begins at home, I recommend a balanced diet with a variety of colours, not forgetting the necessary amount of protein (vegetable and/or animal) and healthy fats.