TEMPO.CO, Jakarta – Strengthen the system immune at a time when the Covid-19 pandemic is increasingly important, especially for those over 50 years old. As we age, the immune function of the body becomes weaker.
Although the immune system may face more challenges each year, one of the best ways to help boost it is with food. Some dietitians recommend foods that can boost immunity and here are the best food recommendations to increase immunity after being 50 years old, quoted from Eat This.
Yogurt
According to dietitian Sheri Kasper, maintaining a balance of good and bad bacteria in the gut is believed to improve immune system. This is because about 70 percent of the immune system is in your gut. Yogurt is the right choice for maintaining gut health because it contains natural probiotics that can help the formation of good bacteria in the body. Plus, according to dr. Courtney D’Angelo, yogurt also contains vitamin D, which is needed in increasing immunity.
Spinach
Spinach is packed with nutrients, which is why D’Angelo calls it a superfood. “Spinach contains folate, which helps the body build new cells and replace DNA, and also has lots of fiber and antioxidants that can help with the digestive system and overall health,” says D’Angelo.
Red paprika
The content of vitamins A and C in red peppers is very good for immunity. “Red peppers contain more vitamin C than oranges and this vitamin promotes the production of white blood cells, which are responsible for defending the body against pathogens,” Kasper says.
Vitamin A, which is beneficial for supporting the immune system, can also be found in red bell peppers. Vitamin A is important in maintaining the natural mucus barrier located in the eyes, intestines, and other parts of the body.
“This barrier is designed to trap bacteria and is essential for optimal immunity,” he said. Kasper also adds that it’s a good idea to choose red peppers specifically because they contain higher levels of vitamins C and A than green ones.
Fatty fish
Kasper recommends fatty fish, especially farmed salmon, to boost immunity over the age of 50 because of its vitamin D content and omega-3 fatty acids. While vitamin D is often linked to bone health, new research from Boston University suggests this vitamin is also important for proper immune function.
Kasper also mentions that although you can get vitamin D from other foods, you can get a third of your daily vitamin D requirement in one serving of farmed salmon. In addition to vitamin D, omega-3 is also an important component in strengthening immunity.
“Omega-3 fatty acids are abundant in farmed salmon and are anti-inflammatory and support the immune system by reducing chronic inflammation,” Kasper says.
Also read: Beware, Excessive Stress Weakens Immune System
– .
