The feeding is key in the maintenance of a "strong" immune system, to avoid from the colds up to illnesses more complex that involve the defenders of our body.

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The nutricionista Kathryn Von Saalfeld, gives us the recommendations.

Adriana Durán: How does it affect what we eat the immune system?

Kathryn Von Saalfeld: A good feeding must provide all the nutrients to maintain skin, membranes, production of cells and lymphatic system working of appropriate form. Any shortcoming that a desbalance causes in these defenses, will do the most capable person to illnesses Cualquier deficiencia que cause un desbalance en estas defensas, hará a la persona más susceptible a enfermedades

AD: What the factors are fix for the maintenance of a strong immune system?

Kathryn Von Saalfeld:
1. Energy balance
A suitable calories consumption is the first factor to maintain enough defenses. The "balance" is key, both ends are harmful.
It has been demonstrated that the persons who maintain a very low calories ingestion present a major susceptibility to infections. On the other hand, consuming an excess, also he compromises the aptitude of the immune system to fight against infections.

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One believes that this is due to the fact that the calories excess takes to the substances production called prostaglandin, which suppress the lymphocytes production T.

If there are less cells T monitoreando the body, there increases the probability that the harmful antigens operate.

What to do?

The indicator of which its body is obtaining the sufficient thing is its weight. If it has diminished considerable weight of rapid form (more than 5 kg in one month) it is warning from that definitely it is not receiving enough calories, this is usually accompanied also by a general feeling of weariness and fatigue.

On the other hand, the continuous increase of weight, is the infallible excess indicator.

It is logical that if he thinks about how to grow thin it must consume less calories than it spends, but it is important to do it with professional consultancy.

It is possible to maintain a loss of weight without going to extremes of caloric restriction, and obtaining enough nutrients to maintain the immune system working of suitable form.

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Strict diets of less than 1200 calories a day definitely can compromise the immune function, by what they must only be realized in certain cases and with professional supervision.

2. Quantity and quality of fats
As for the fats it is important to take care of both quantity and quality. A high diet in fat can compromise the immune system on having diminished the lymphocytes activity T, on having diminished the fat, the function of these cells rather is favored, therefore it is important to maintain a diet moderated in fat.

To diminish the fat consumption also effective being has demonstrated to strengthen the cells entrusted to fight tumor cells.
The quality of the fat can be even more important than the quantity. The unsaturated fat, the fat trans, and excess of some fats poliinsaturadas rather they can complicate the function of the immune system. On the other hand, the acidic greases omega 3 are those that they help him to strengthen. Por otro lado, los ácidos grasos omega-3 son los que le ayudan a fortalecer.

PDR

Prefer the following fats in its diet:

*Aceites vegetables: To cook the best it is the canola oil. That of olive is excellent but it must not use it to high temperatures. Use it in cold to add to salads or attacked light. Of course use the oils moderately. El de oliva es excelente pero no debe usarlo a altas temperaturas. Úselo en frío para agregar a ensaladas o salteados ligeros. Por supuesto utilice los aceites con moderación.

*Nueces: comma nuts, almonds, macadamias. The best thing is to consume those who come without salt or added fats. Lo mejor es consumir las que vienen sin sal o grasas adicionadas.

*Linaza ground

*Pescados greasy: there are the main sources of the acidic greases omega 3. These are a salmon, fresh tuna, sardines, trout salmonada. 2 one is recommended to consume these types of fish to 3 times per week. Estos son salmón, atún fresco, sardinas, trucha salmonada. Se recomienda consumir estos tipos de pescados 2 a 3 veces por semana.

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The fats that he must avoid

*Aceites poliinsaturados: soybean, sunflower, corn. Cook better with of canola Cocine mejor con el de canola

*Grasas saturated: these are in animal products. Like: Whole milk and its derivatives: change the made whole milk milk into milk with skim milk. Como: Leche entera y sus derivados: cambie los lácteos hechos de leche entera por lácteos con leche descremada.

Avoid the butter, natilla, sweet cream and other high milk in fat.

Greasy meats: high animal cuts in fat, pork and sausages of pig.

*Grasas trans: They are in:

Margarines: use only those who declare that they do not contain fats trans.

Most of products of “bundle“ contain fats trans, like cookies, toasted and similar potatoes, confectioner's, soups of bundle and consommés, creams for the coffee, etc.

2. Protein

The amino acids of the proteins are the essential units to form the white globules and all kinds of cells, therefore it is essential that its protein consumption is sufficient.

It is recommended to try to include in all its meal times at least a source of protein that is low in fat.

The following ones are the main sources:
- beef low in fat,
_ chicken and turkey without skin
_ Fresh fish and seafood
- egg
- white cheese low in fat
- skim milk or yogurt low in fat

3. Fruits and vegetables

The fruits and vegetables are the food richest in vitamins, minerals and other compound called fitoquímicos that are essential to maintain a strong immune system.

These nutrients help to that the lymphocytes can split and reproduce in proportions adapted in answer to a virus.

Any fruit or vegetable is good for this intention.

It is important to consume at least 3 portions of vegetables and 2 fruits portions a day.

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A vegetables portion is ½ cup of cooked vegetables or 1 cup of raw vegetables. The fruit portion is a small fruit. The richest in stimulating nutrients of the immune system are: Los más ricos en nutrientes estimuladores del sistema inmune son:

Fruits:

Vitamin sources C: orange, lemon, tangerine, grapefruit, papaya, strawberries, kiwi.

Beta sources carotenos: papaya, melon, tangerine, orange

Vegetables:

Vitamin sources C: sweet chili, spinach, tomato, cucumber, lettuce, cabbage, sheets of mustard, broccoli, cauliflower

Carotenos sources: broccoli, spinach, sheets of mustard, asparagus, zucchini, carrot, tomato

4. Probióticos and prebiotic: supplement or yogurt

The probióticos are bacteria that exercise beneficial effects in us, and they grow in the intestinal tract.

For different mechanisms they act strengthening the system of defenses of the organism: on having increased in number, they create a barrier preventing harmful bacteria from colonizing the intestine, produce certain substances that can inhibit its growth, and compete with the pathogenic ones for nutrients; also they can increase the number of cells of the immune system and favor its function. también pueden aumentar el número de células del sistema inmune y favorecer su función.

The probióticos can be at present in different enriched dairy products like yogurt, sour milk, some ice creams.

On having selected a product, he must consider the following thing:

• The probiótico must have been "added" to the product, since processes as the pasteurization of the yogurt can destroy the bacteria that are used initially for the fermentation. The bacteria must be "alive", therefore they must be added.

• Look for fresh products, the number of living cells decreases quickly with the time, therefore it is important to check that the product does not come closer its due date.

• There are specific vines those that have demonstrated to be effective for specific intentions, so if he wants to use them of therapeutic form it is important that it consults on the probiótico that has demonstrated effectiveness for what you look. If it is alone for protection in general to increase its probióticos consumption will help him.

• To strengthen the immune system specially there are L Casei DN 114001, B Lactis HN019, and B Lactis Bb-12 those who have showed major effectiveness.

To prepare the diarrhea in children they are L Casei DN 114001 and L rhamnosuss GG

• It is important that they are consumed of regular form, to maintain a constant level in the intestine.

The prebiotic ones on the other hand, there are food components that serve as food for the probióticos, allowing these to grow and to multiply. Therefore, products enriched with prebiotic also are going to strengthen the immune system, of indirect form, increasing the number of probióticos.

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5. Multivitamínico

It is always worth while taking a multivíminica, since there is a marginal shortcoming of any nutrient, especially vitamins B, vitamins A, C, E, selenium, iron and zinc, they can reduce greatly the effectiveness of the functioning of the immune system. This enclosed with moderate shortcomings.
Look for a multivitamínico formulated with 100 % of the request of every vitamin and essential mineral.

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