Which dried fruits and nuts to boost your immune system?
Posted on 30/09/2021
Every winter it's the same: cold, humidity and lack of light weaken our immune system. That's why it's important to prepare by boosting our defenses from autumn. And what's better than good nuts and dried fruit to do so?
Trace elements to boost the immune system
Although present in small quantities in our body, trace elements play an essential role in our health: they ensure the body's reactions to fight viruses, stress or fatigue. And in winter, when our immune system is severely tested, the intake of trace elements is essential.
Dried fruits and nuts, rich in trace elements
Dried fruits and nuts are rich in trace elements, so they play a protective role on the immune system and the nervous system, thus ensuring our needs for energy, vitality and good mental health. Perfect for getting through the winter without hibernating!
According to our body's needs, we have drawn up the list of essential trace elements provided by Fidafruit's quality nuts and dried fruits:
Zinc
Zinc plays a predominant role in several mechanisms of the human body. In addition to participating in the synthesis of DNA proteins, it is also the trace element par excellence for effectively stimulating the immune system.
The best sources of zinc among dried fruits and nuts : Poppy seeds (9.05mg/100g), Sesame seeds(7.24mg/100g)
Selenium
In addition to protecting cells against oxidative stress thanks to its antioxidant properties, selenium contributes to the body's defence reactions by strengthening the immune system. Selenium is not produced by the body, so it is important to ensure it is included in the daily diet.
The best sources of selenium among dried fruits and nuts : Brazil nuts (103µ/100g)
Iron
Let whoever has never suffered from an iron deficiency raise their hand! An essential element for the proper functioning of the human body, it is nevertheless not produced by it. A thoughtful iron intake should therefore never be neglected. And for good reason: in addition to playing a role in the oxygenation of organs and cells, it also strengthens the immune system by fighting infections. A sufficient iron intake is also necessary for the proper functioning of nerve cells and therefore for good mental health. Which is particularly interesting when we know that depression, stress and anxiety tend to reduce our immune defences.
The best sources of iron among dried fruits and nuts : Sesame seeds (14.6mg/100g), Poppy seeds (9.58mg/100g), Chia Seeds (7.72mg/100g)
Copper
Copper has anti-inflammatory, anti-infectious and antioxidant properties and therefore helps our body resist colds and flu in winter. It also plays a role in the synthesis of haemoglobin, and therefore in the proper metabolism of the iron mentioned above.
The best sources of copper among dried fruits and nuts : Cashew Nuts (2.2mg/100g) Brazil nuts (1.75mg/100g), Roasted hazelnuts (1.75mg/100g)
Magnesium
Magnesium is the trace element that gives you visceral chocolate cravings when you lack it, and which also plays an essential role in our immune defences. On one hand, it enables the synthesis of immunoglobulins that act on the proper binding of immune cells, allowing them to function optimally. On the other hand, it enables the fixation of vitamin D, so important when days are short, which also acts on immunity.
The best sources of magnesium among dried fruits and nuts : Brazil nuts (367mg/100g), Sunflower Seeds (364mg/100g), Sesame seeds (348mg/100g)