A list of five foods recommended by immunologists for people aged 50 and over to help strengthen the immune system, reduce inflammation, and maintain body health appropriate for their age.
Upon reaching 50 years old, the body's immune system naturally declines, increasing vulnerability to illness. Immunologists emphasize that "food" is the key to repairing and building the body's defenses. Here is a summary of five foods to eat for long-term health.
Turning 50 is not just about external changes; internal systems like the immune system require special care. According to immunologists, proper nutrients can reduce chronic inflammation and enhance white blood cell function. The recommended foods are as follows.
Rich in antioxidants, especially vitamin C and flavonoids, which protect cells from damage and reduce inflammation in the body.
Such as spinach or kale, containing vitamins A, C, and K, as well as high fiber, which improves digestion and directly benefits gut microbiome health, the foundation of strong immunity.
Such as salmon or mackerel, high in omega-3 fatty acids that reduce cellular inflammation and nourish the brain, which is highly important for those over 50.
Or foods containing probiotics, since 70-80% of the immune system is located in the gut. Consuming low-sugar yogurt increases beneficial microbes, helping the body fight pathogens more effectively.
They are sources of vitamin E, zinc, and selenium, essential minerals that help balance immune system function.
Dr. Mohammad Yonus, an allergist and immunologist at Hackensack University Medical Center, recommends eating one cup of fresh leafy greens or half a cup cooked at least 2-3 times per week to maximize benefits from vitamin C, vitamin E, antioxidants, fiber, and folate.
"Antioxidants in leafy greens combat free radicals that threaten immune cells," Dr. Yonus explained. "Supporting the development and function of immune cells, along with reducing bodily inflammation, helps slow age-related immune system decline."
Meanwhile, Dr. Amanda Salih, an allergy and immunology specialist, stressed that besides diet, other health behaviors are equally important, especially when entering the 50s.
"Eating a healthy diet, exercising regularly, getting enough sleep, managing stress, and staying up to date with vaccinations are all crucial ways to counteract immune system decline and keep the body's defenses strong," she said.
Source:Healthline