With age, the efficiency of many functions within the body naturally changes. Among the most prominent of these changes is the decrease in the ability of the immune response, and this contributes to exposure to more inflammation, infection and disease. But this is not necessary, as there are those who are getting old in good health, but compared to the age of young people, the matter is very different. So let us explain to you in this article Recipes to strengthen immunity in adults.

Elderly and immunocompromised

The elderly are more susceptible to infectious diseases, and not only that, they are more likely to die from these diseases .. Respiratory infections, influenza, and the new Corona virus, the latest coronavirus, are among the most famous leading causes of death, especially among people over the age of 65. And some scientists have noticed that there is a link between fighting infection, decreased production of T-cells found in white blood cells, and atrophy of the thymus gland with age. Others are also interested in studying whether the bone marrow is less efficient at producing stem cells, which result in malfunctioning immune system cells.

Older adults and vaccine efficacy

Numerous studies have shown that the effectiveness of vaccines, for example the “influenza vaccine”, for people over 65 years of age is much lower than for children and young adults. But despite the low percentage of effectiveness, vaccines against influenza and pneumonia have led to a significant reduction in the death rate for the elderly when compared to not being vaccinated.

There is also a close link between proper nutrition and immunity and strengthening the immune system in the elderly, and that malnutrition and lack of some essential vitamins and minerals in the body may weaken the immune system. And because the elderly eat less food than younger people and do not have much variety in their daily meals, will recipes and nutritional supplements help them maintain the health of their immune system?

Indeed, these methods may work, in addition to choosing a healthy lifestyle and following general guidelines for good health, as this will help a lot naturally. Among the most common habits that the elderly must follow are:

• stop smoking
• Eat healthy foods rich in vegetables and fruits
• Do regular moderate exercise
• Maintain a healthy body weight
• Stop drinking alcohol
• Get enough sleep
• Follow the most important steps to avoid infection, such as washing hands frequently and cooking meat well
• Manage mental and physical stress and stress well

Foods and recipes to strengthen immunity in adults

vitamin C :

Vitamin C helps build the immune system, and since your body does not produce or store this vitamin, it must be included in your daily meals to maintain your health, because vitamin C increases the production of white blood cells, and these cells are the password in fighting infection. As for foods rich in this vitamin, most citrus fruits are rich in it and can be easily added to your meals. Among the most famous of these foods are:

• grapefruit
• orange
• tangerine
• Lemon
• Clementine

Red pepper :

Citrus fruits are not only the main source of vitamin C. Red pepper is one of the most famous vegetables rich in it, as it contains twice the percentage of vitamin C compared to citrus fruits. It is also an essential source of beta-carotene, so it boosts the immune system and helps maintain healthy skin as well. Beta-carotene also helps maintain eye health.

broccoli

Broccoli is one of the most important vegetables rich in vitamins and minerals, it is packed with vitamins A, C and E, and it is also rich in many other antioxidants and fibers, so it is one of the best healthy foods that should be on your table, and you can include it in many foods or cook it alone.

the Garlic :

Garlic is one of the most available ingredients in almost every home in the world, and this is a great blessing. Garlic is important and necessary and must be included in the preparation of all foods. This is a must in addition to its health importance, as it gives foods a special and delicious taste. It is also a powerful fighter against infection and can lower blood pressure, slow down hardening of the arteries, and also effectively and strongly boost immunity because it contains sulfur-containing compounds such as allicin.

Ginger:

Ginger is one of the most important plants that help reduce inflammation. It helps reduce sore throats and other inflammatory diseases. It also helps reduce nausea and reduce chronic pain, in addition to its cholesterol-lowering properties. It can be included in many foods and desserts.

Spinach:

Spinach is not only rich in vitamin C, but it is full of antioxidants and beta-carotene, so it increases the immune system’s ability to fight infection. They can be cooked lightly and al dente as this boosts the vitamin A and retains other natural nutrients.

Yogurt:

Yogurt is one of the most popular foods, old and new, as it stimulates your immune system and helps it fight diseases. It is also a great source of vitamin D. This vitamin enhances the body’s natural defenses against diseases. It is preferable to eat plain natural yogurt instead of the one rich in sugars and additives. And you can sweeten the yogurt yourself with healthy fruits and honey.

Almonds:

Almonds are one of the most important foods containing vitamin E, and this vitamin is considered the key to a healthy immune system, and it takes its place right behind vitamin C. Vitamin E is one of the most famous fat-soluble vitamins, as it requires proper absorption of fats.. Among the most famous foods rich in nuts, especially almonds Half a cup of blanched almonds provides 100% of the daily recommended amount of vitamin E.

Turmeric:

Turmeric is one of the main ingredients in foods in many countries of the world. It has been used for many years as an anti-inflammatory and has helped treat both arthritis and rheumatoid arthritis. It also helps reduce muscle damage caused by exercise.

Green tea :

Green and black teas are packed with antioxidants, but green tea excels because it helps boost immune function. It’s best steamed and not recommended for brewing too much. Green tea is also a good source of the amino acid L-theanine, which helps produce germ-fighting compounds in cells. The white blood cells in your body.

Papaya:

It is one of the fruits rich in vitamin C as well, as you can get 224% of the daily amount of vitamin C from eating one papaya, and it also contains a digestive enzyme that has effective anti-inflammatory effects. Papaya also contains potassium, B vitamins, and folate in reasonable quantities, all of which are beneficial for the health of the body in general.

Kiwi:

Kiwi is full of essential nutrients including folic acid, potassium, vitamin K, and vitamin C, and while vitamin C boosts white blood cells to fight infection, the other nutrients in kiwi keep the rest of your body functioning properly.

Chicken:

Chicken soup has a placebo effect on the body, as it helps to improve cold symptoms and protect against disease in the first place, because poultry is rich in vitamin B6, which has a major role in many chemical reactions inside the body, in addition to its importance in the formation of serious and healthy red blood cells, so chicken soup A good choice for you because it contains gelatin, chondroitin, and other nutrients that are beneficial for healing the gut and boosting immunity.

Sunflower seeds :

These seeds are full of nutrients, such as phosphorus, magnesium, and vitamin B6, in addition to being rich in vitamin E, which is a powerful antioxidant, and works to regulate and maintain the function of the immune system.

Oysters:

Some types of oysters are rich in zinc, and although zinc does not take as much attention as other vitamins and minerals, the body needs it in order for immune cells to work effectively, so you have to get the necessary daily amount for the body because getting a large percentage of it may turn the matter backwards and prevent it. The immune system is able to perform its function, and for the recommended daily percentage of zinc, “adult men are 11 milligrams, and women are 8 milligrams.” As for the types of shellfish that contain zinc:

• crab
• slugs
• crab
• mussels

In the end, dear reader, you must know that the weakening of the immune system is a common problem among a large number of people, and also it is normal for the efficiency of immune cells to decrease with age, but all you have to do is get proper and healthy nutrition and follow healthy daily habits, and this is better Recipes to strengthen immunity in adults.. and stay well.