immunity power

To begin, let’s define in a simple way what immunity is: “The set of biological elements and biochemical reactions that protect us against potential external or internal damage .”

This means that just as it must defend itself against viral or bacterial infections, it must also do it against blows, burns, cancer cells … but there is something else, and that is that the immune system largely deals with the regeneration processes of tissues, so it is also key to avoid degenerative pathologies, such as osteoarthritis.

But before starting to develop how to improve the immune system, it is interesting to know that immunity develops fundamentally until 7 years old, and this process has a decisive influence:

The type of birth: delivery or caesarean section

Breastfeeding time

The gut microbiota


Antibiotic consumption

Use of other drugs, such as corticosteroids

Contact with microorganisms

After this stage of development, we have to keep our immune system in the best possible conditions, and that is not only possible with tangerines and orange juice. What more would we want! Because although we have already told you that vitamin C is important to protect us against viruses, many other issues affect it.

Make Daily habits

Manage stress, practice any relaxation protocol: not all people go through pandemic situations correctly in a calm and relaxed way, but just that, being in a state of non-alertness, is a positive factor for immunity. The relationship between cortisol and stress is well dated. Hypercortisolemia appears to alter the network of inflammatory cytokines

Take exercise: 

isolation in homes is one of the preventive actions against infection that has been taken in several countries. Improving the status of muscle tissue will optimize the immune system by raising the amount of glutamine. The most frequent amino acid in muscle tissue and essential for the immune system.

Increase the quality and quantity of sleep:

in homes, there are often enough factors that worsen or hinder rest. White lights after sunset (partial and total melatonin inhibition), routine stimulant use, meals close to bedtime, or not having a stable bedtime routine can negatively impact one of the most important moments of the day. The immune system is responsible for the increased sleep related to the infection. Increases proinflammatory cytokines that will make an unfavourable environment for the pathogenic microorganism

Raise sun exposure: 

Vitamin D deficiency is a public health problem. This vitamin has receptors on several of the cells of the immune system so it seems that it plays an important role in autoimmunity

Other nutrients related to the immune system

Vitamin C:  We find it in fruits, and vegetables, such as strawberries, kiwi, citrus, melon,  tomato and cabbage. currant, parsley, red pepper,

Vitamin A: helps maintain natural barriers against infections (mucosa). We find it in the liver, butter, cream, eggs, dairy products and some fruits such as apricots, cherries, melons and peaches.

Vitamin E: increases the immune response. Present in wheat germ oil, soybean oil, cereals (bread, rice, wholemeal pasta …), olive oil, green leafy vegetables and nuts.

Other vitamins: Group B vitamins are especially important; Both plant and animal foods are rich in it: meat, organ meats, fish, shellfish, eggs, cereals, legumes, fruits, green leafy vegetables …

Iron: liver, meat (especially horse meat), fish and eggs.

Zinc and selenium: present in almost all food groups.