The immune system is the body’s defense system against infection. The immune system attacks invading germs and helps keep us healthy.
The Immune System
The immune system is a complex network of cells (macrophages, lymphocytes, etc.) distributed throughout the body and a set of molecules (cytokines, antibodies, etc.) that work together to defend the body against pathogenic microorganisms and foreign substances, to which the body is continuously exposed (fungi, parasites, viruses and bacteria). Otherwise, these pathogens or foreign substances could cause infection or disease.
The immune system of a healthy individual is capable of self-control, i.e. the intensity of the response is adjusted to the severity of the aggression.
How does the immune system work?
When the body detects foreign substances invading it (called “antigens”), the immune system works to recognize and eliminate them.
B lymphocytes are responsible for making antibodies. These are specialized proteins that localize and immobilize specific antigens. Antibodies continue to exist in a person’s body. Therefore, if the immune system encounters that antigen again, antibodies will be available to do their job. Therefore, when a person contracts a certain disease, such as chickenpox, he or she will most often not contract that disease again.
All of these specialized cells and parts of the immune system provide the body with protection against disease. This protection is called immunity.
Types of Immunity
Humans have three types of immunity: innate, adaptive and passive.
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- Innate immunity: everyone is born with innate (or natural) immunity, a type of general protection. For example, the skin acts as a barrier to prevent germs from entering the body. And the immune system knows how to recognize when certain invaders can be dangerous.
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- Adaptive immunity: Adaptive (or active) immunity develops throughout a person’s life. Adaptive immunity develops as people are exposed to diseases.
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- Passive immunity: passive immunity is a type of protection “borrowed” from an external source and is short-lived. For example, antibodies contained in breast milk provide the baby with temporary immunity against diseases to which the mother has been exposed.
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Prevention!
The saying “prevention is better than regret” applies perfectly today, because we know that in the midst of 2020 it is best to take maximum precautions to increase the defenses of the immune system and avoid falling ill, don’t you think?
And as at this point food plays a very important role, there are foods that should be in your kitchen every day, as they are rich in nutrients that increase immune health and not only prevent, but accelerate recovery from diseases.
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What to eat?
The best way to increase microbiome diversity is by eating a wide range of plant-based foods, which are rich in fiber, and limiting ultra-processed foods, including junk food.
Following a Mediterranean diet has also been shown to improve gut microbiome diversity and reduce inflammation.
That is, eat plenty of fruits, vegetables, nuts, seeds and whole grains; healthy fats such as high-quality extra virgin olive oil; and lean meat or fish.
Avoid alcohol, salt, sugary sweets and drinks, and artificial sweeteners or other additives.
If you are concerned about getting fresh produce during self-isolation or quarantine, frozen fruits and vegetables are just as healthy as their fresh counterparts and will last much longer than the currently recommended two-week isolation period. Canned fruits, beans and legumes are other durable options.
You can also help your microbiome by regularly eating natural yogurt and artisanal cheeses, which contain live microbes (probiotics). Another source of natural probiotics are drinks rich in bacteria and yeast such as kefir (fermented milk) or kombucha (fermented tea). Fermented vegetable-based foods such as Korean kimchi and German sauerkraut are other good choices.
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