It is well known that what we eat has important and profound effects on our health, from the density of our bones to the performance of our brain. One of the fundamental principles is to provide our immune system with the ability to defend itself against bacterial, fungal and viral attacks. You can follow a "healthy" diet, have a good figure, strong teeth and, at the same time, defenses that defend nothing. Indian physician and researcher Ranjit Chandra of Memorial University of Newfoundland, Canada, published a study describing the relationship between food and our defenses: "Nutrition is a fundamental factor in the immune response, and malnutrition is one of the most common causes of immunodeficiency in the world. "The three nutrients that play a major role in maintaining a good immune system are selenium, zinc and vitamin B6 (although they are not the only ones, for example iron is also involved, but to a lesser extent).
Selenium in nuts, mushrooms and cod
- Garlic It contains 14.2 micrograms per 100 g. One third of the recommended daily amount.
- Brazil nuts. These are selenium queens by far. 100 grams contain 1,917 micrograms (or almost the same, 2 milligrams), which is equivalent to 3,485.4% of the recommended daily amount.
- Atlantic cod, dry and salty. It contains 147 micrograms of this nutrient, which far covers our daily needs.
- Shiitake mushrooms. These Asian mushrooms, typical of Japanese cuisine, contain 46 micrograms (per 100 g), which practically covers the daily needs of our body.
All are important, but B6 is fundamental
- Salvia This spice is rich in this nutrient, since it contains 2.69 mg.
- Spearmint Typical of some gastronomies... and mojito. It contains 2.58 mg, more than enough for our daily lives.
- Piquillo pepper It contains 2.54 mg.
- Pistachios Those already mentioned contain 1.70 mg, which exceeds 1.4 mg of the recommended daily amount.
A scarce and fundamental metal for us
This makes it clear that a deficiency of this metal can cause us more than one headache. So much so that, in this study, the researcher says that "a lack of zinc in the diet can lead to an increase in the prevalence of opportunistic infections and mortality rates". To avoid these harmful consequences, we can resort to the following foods (per 100 g):
- Raw oysters: contain 39.30 mg of zinc, almost 4 times more than the recommended daily amount.
- Veal: it is very rich in this nutrient, containing the ribs, for example, 11.49 milligrams.
- Pumpkin seeds. They contain 10.30 mg or, in other words, the total daily requirement.
- Sesame flour. They cover our needs with 10.70 mg.
A balanced diet must include everything, not only the 'healthy' foods that cause visible effects in the mirror, but also those that really help us in times of need.