Nutrition is Fundamental for Health and Immunity

Food is the foundation because when we provide the body with the vitamins, minerals, and antioxidants it needs, we help it resist diseases effectively. Beyond that, the amount of protein plays a major role in supporting the immune system and overall body health, according to nutritionist Lama Ghabali Nabout, MPH, from Glama Clinic. She spoke to "nadormagazine" about nutrition, prevention, and how to protect the body from illnesses.

Essential Vitamins and Minerals for a Healthy Body

Nutritionist Lama Nabout begins by saying:

"The most important vitamins our bodies need are vitamin A, vitamin C, and vitamin E. Along with these, essential minerals like zinc and iron are also important, in addition to ensuring an adequate protein intake. This is crucial for the growth of immune system cells and body cells in general."

Supporting the Immune System

She adds:

"We must not forget glutamine, an amino acid found in food. Glutamine is very important for immune health but also for gut health, which is a key part of our immunity. If the gut is unhealthy or lacks good bacteria, the immune system’s ability is affected, making recovery from illness slower."

Sources of Important Vitamins

Nabout points out these sources of essential vitamins:

Vitamin A: Found in orange vegetables and fruits like carrots, pumpkin, and mango.
Vitamin C: Abundant in kiwi, strawberries, parsley, colorful bell peppers, and citrus fruits.
Vitamin E: Present in raw nuts, vegetable oils like olive oil, and healthy fats such as avocado. Vitamin E is important not only for skin health but also for supporting immunity and cardiovascular health.
Vitamin D: Found in fatty fish like salmon, eggs, fortified juices or milk. A simple 15-minute daily exposure to sunlight provides enough vitamin D for the body. She emphasizes not to underestimate low vitamin D levels in blood tests and to treat deficiencies seriously because vitamin D is involved in many vital body functions.

Important Minerals and Their Sources

The nutritionist highlights the importance of these minerals:

Zinc: Found in raw nuts, fish, and seafood.
Iron: Essential for producing red blood cells that transport nutrients to cells. Anemia is not a disease itself but a health indicator that must be addressed. Iron sources include animal products like red meat, poultry, fish, and seafood, as well as plant-based sources like legumes (beans and lentils), dark leafy greens (spinach, chicory), dried fruits (apricots), and iron-fortified cereals, bread, and pasta.
Selenium: Another vital mineral for immune function, found in healthy fats and seafood, necessary for strong immunity and overall health.

Tips to Prevent Illness

Lama Nabout adds important advice for protecting the body from disease:

Don’t overconsume protein: According to WHO, protein intake should not exceed 0.8 to 1 gram per kilogram of body weight. Excess protein can harm the kidneys, intestines, and overall health. Moderation is key.
Distribute protein intake throughout the day: Have a protein source in each main meal and possibly in snacks.
Stay hydrated: Drinking water is essential for organs to function efficiently and to avoid dehydration, which can have serious health consequences.
Get enough sleep: 7 to 8 hours of sleep at night helps cell renewal, recovery, energy regeneration, and improves focus.
Manage stress: Chronic stress weakens immunity significantly. Manage it with available tools such as yoga, relaxation, and deep breathing exercises.
Don’t neglect exercise: Aim for at least 3 hours per week of physical activity as part of a healthy lifestyle.
Consume enough prebiotics and probiotics: These beneficial bacteria support digestive health and immunity. They can be found in foods like pickles or kefir (a fermented dairy product) and other prebiotic-rich foods.
Choose foods based on “rainbow colors”: Make your meals colorful and varied with different food groups. Don’t stick to just one type of vegetable, fruit, or protein.

Specialist’s Advice

Nutritionist Lama Nabout advises:

“It is important not to jump directly to supplements from the pharmacy without consulting a doctor or nutritionist, especially for people who frequently fall ill, have prolonged illness, or feel their immunity is weak.”