Dieta che potenzia le difese immunitarie
Una dieta per alzare le difese immunitarie, per combattere l’influenza stagionale e non solo
Il freddo, i cambi di stagione sono tutti elementi che ogni anno ci espongono a raffreddore e malattie dell’apparato respiratorio.
Il nostro organismo è soggetto a fonti di stress di vario tipo (vita frenetica, lavoro, sbalzi di temperatura repentini, etc.) e le difese immunitarie vengono compromesse, esponendoci all’attacco di microrganismi patogeni (Virus e Batteri).
Cosa possiamo fare per mantenere alta la guardia e potenziare le nostre difese immunitarie?
Cominciamo col dire che l’alimentazione svolge un ruolo molto importante per combattere le infezioni. Nell’intestino è presente un sistema immunitario specifico chiamato GALT (dall’inglese Gut-Associated Lymphoid Tissue; Tessuto Linfoide Associato all’Intestino), il quale svolge un ruolo di protezione delle mucose dagli attacchi di microrganismi patogeni.
All’interno dell’intestino è anche presente il cosiddetto Microbiota intestinale, l’insieme dei microrganismi simbiotici che esercitano un’azione di stimolazione del sistema immunitario e di protezione dell’organismo.
Questa “flora” intestinale è strettamente collegata a ciò che ingeriamo con l’alimentazione e si modifica in base ad esso. Da questo si evince quanto sia importante alimentarsi nel modo giusto per mantenere una flora intestinale sana e di conseguenza un sistema immunitario forte e pronto a contrastare gli attacchi esterni.
Noi siamo abituati ad immaginare l’apparato gastrointestinale come un qualcosa di “interno” a noi, invece non è altro che “esterno”.
Ebbene si, un tubo che parte dalla bocca e giunge all’ano e rimane in continuità con l’ambiente esterno.
Il cibo che ingeriamo, il quale proviene dal mondo esterno, entra in contatto con la mucosa gastro-intestinale e svolge un’azione di stimolazione continua sul Sistema Nervoso Gastroenterico, definito da alcuni un “secondo cervello”, in quanto costituito da circa 100 milioni di neuroni (un numero approssimativamente simile ai neuroni che compongono il midollo spinale).
Tralasciando le innumerevoli funzioni che svolge questo Sistema Nervoso, alcune delle quali ancora ignote, capiamo benissimo quanto sia importante il cibo che ingeriamo, non solo in termini di introito calorico ma anche e soprattutto di molecole, le quali interagendo con i recettori gastro-intestinali esercitano azioni sia benefiche che dannose.
Scegliere gli alimenti giusti significa selezionare e prediligere una stimolazione di tipo benefico anziché dannoso.
Poiché ancora non conosciamo in maniera esaustiva la composizione esatta di ogni singolo alimento (in termini di molecole bio-attive), è difficile stabilire con precisione gli effetti che hanno questi alimenti sulla fisiologia.
Tuttavia è possibile elencare una serie di molecole e alimenti dei quali è nota un’azione di stimolazione del Sistema Immunitario:
· Arginina, ornitina e glutammina: sono aminoacidi e derivati presenti in alimenti di origine animale come carne, pesce, uova e latte e in alimenti di origine vegetale come arachidi, nocciole, mandorle e legumi.
· Zinco: minerale presente in alimenti quali pesce, carne, cereali, legumi e frutta secca. E’ presente anche nei vegetali ma è poco biodisponibile, in quanto si lega a sostanze presenti nei vegetali (acido fitico) e non viene assorbito.
· Selenio: minerale presente in alimenti quali pesce e frattaglie. La sua disponibilità in prodotti di origine vegetale è in stretta dipendenza alla presenza o meno nel suolo. Le piante sono in grado di assorbirlo dal suolo ma deve essere comunque presente.
· Vitamina A: è presente in alimenti di origine animale come carni, alcuni pesci, frattaglie, uova, latte e latticini. Sotto forma di pro-vitamina A (carotenoidi) è presente anche in alimenti vegetali come carote, peperoni, spinaci, broccoli, zucca e in frutti giallo-arancio come meloni, pesche, albicocche, etc.
· Vitamina C: è presente in frutta e verdura fresche e crude quali agrumi, kiwi, ribes, fragole, peperoni, prezzemolo, broccoli, cavoli, cavolfiori, etc.
· Vitamina E: è presente soprattutto nell’olio d’oliva e altri oli vegetali (mais, girasole, arachidi, soia, etc.), nelle germe di grano, noci e burro.
· Ferro: è presente sia in alimenti di origine animale (carni, fegato, vongole, etc.) che in alimenti di origine vegetale (spinaci, cacao amaro, fagioli, lenticchie, etc.) solo che nei primi è presente in una forma che viene facilmente assorbita, mentre nei secondi è presente in una forma poco biodisponibile e complessata ad altre sostanze vegetali (fitati e ossalati) che ne impediscono l’assorbimento. Se in associazione con la Vitamina C, anche il ferro poco biodisponibile presente nei vegetai viene assorbito maggiormente.
· Probiotici e Prebiotici: i primi sono microrganismi in grado di raggiungere e colonizzare l’intestino umano ed esercitare un’azione benefica per la salute. I secondi sono il “cibo” per questi microrganismi, essenzialmente inulina e Frutto-OligoSaccaridi (FOS), che sono sostanze organiche non digeribili all’uomo e presenti in alimenti di origine vegetale.
Oltre all’alimentazione è importante praticare attività fisica la quale, se svolta in modo sano ed equilibrato, esercita un’importante azione immunostimolante.
Altra buona norma è quella di ridurre lo stress e dedicare tempo al riposo.
In questo modo manteniamo alte le nostre difese immunitarie e contrastiamo gli attacchi degli agenti patogeni. Infine, ma non meno importante, è cercare di smettere di fumare.
Il fumo, infatti, irrita l’apparato gastro-intestinale ed esercita un’azione negativa sul Microbiota Intestinale, compromettendo in questo modo il nostro sistema immunitario e aumentando di conseguenza il rischio di ammalarci.
Per concludere possiamo dire che un’alimentazione di tipo mediterraneo, ricca di frutta e verdure fresche e povera in grassi saturi e zuccheri semplici, associata ad attività fisica e ad una riduzione delle stress, apporta innumerevoli benefici alla nostra salute, aiutando e potenziando il nostro sistema immunitario, il quale è l’unica arma per far fronte agli attacchi di microrganismi patogeni.
Bibliografia:
Caldera PC and Kewa S. 2002. The immune system: a target for functional foods? British Journal of Nutrition British Journal of Nutrition. 88(S2):S165-S176.
Casas R, Sacanella E, Estruch R. 2014. The Immune Protective Effect of the Mediterranean Diet Against Chronic Low-Grade Inflammatory Diseases. Endocr Metab Immune Disord Drug Targets. [Epub ahead of print].
Ashraf R, Shah NP. 2014. Immune system stimulation by probiotic microorganisms. Crit Rev Food Sci Nutr. 54(7):938-56.
biologo, biologo nutrizionista, biologo Paolo Gozzo, COVID19, dieta contro influenza, dieta difese immunitarie, Paolo Gozzo
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