Читать книгу 100 Ways to Boost Your Immune System - Theresa Cheung, Theresa Cheung - Страница 24

If you keep your body well nourished with a healthy, balanced diet, you can literally ‘eat yourself well’.

Nutrients are needed for every part of your immune system, and for renewal, repair and defence against infection and illness, so its strength will depend on the quality of your diet. It is therefore important to maintain a healthy, balanced diet that provides an adequate intake of vitamins, minerals and dietary fibre.

But what is a healthy, balanced diet? Studies have shown that the so-called ‘Mediterranean diet’ can offer protection against obesity, heart disease, osteoporosis, cancer and diabetes.

The Mediterranean diet is rich in fruits, vegetables and wholegrains, and contains adequate amounts of oily fish, nuts, seeds, legumes, diary products, lean meat or meat substitutes. Saturated fat, salt and sugar intake are limited, and processed, refined foods are off the menu entirely. Olive oil, the primary source of fat in the Mediterranean diet, is an excellent source of monounsaturated fatty acids that help to lower cholesterol. It is also rich in vitamins and antioxidants that fight cancer and lower the risk of developing degenerative diseases.

In a nutshell, research suggests that the Mediterranean diet, with its emphasis on a wide variety of fresh whole foods – along with the odd glass of antioxidant-rich red wine – is the template for a healthy immune-boosting diet.