La pandémie de Covid-19 nous a rappelé l’importance du système immunitaire, contribuant à propager l’idée selon laquelle il faudrait le booster pour être en bonne santé. Cette idée est attirante, mais est-il possible de renforcer le système immunitaire de telle sorte que tu tombes rarement malade, que tu deviens ‘’super immun’’ et résistant pour combattre tous les agents infectieux qui t’entourent ?
L’industrie des compléments alimentaires est bien consciente de la situation
Un grand nombre de suppléments, de boissons et d’autres produits sur le marché sont étiquetés comme « renforçant le système immunitaire » : citons par exemple le zinc, la vitamine D et C, les shots de bien-être, les thés… Ils sont d’ailleurs très populaires aujourd’hui, surtout depuis l’émergence du COVID-19. Mais est-il possible de booster ton système immunitaire ou s’agit-il simplement d’un excellent coup marketing ?

Crédit photo : Freestocks sur Unsplash.com
Comment fonctionne le système immunitaire ?
Il aide le corps à se défendre contre les infections et autres maladies.
Par exemple, chaque fois que nous respirons, nous inhalons aussi des organismes qui peuvent être dangereux pour nous. Les cellules du système immunitaire situées dans les voies respiratoires les traitent immédiatement et les éliminent.
Lorsque nous ingérons des aliments, nous pouvons aussi digérer des bactéries, des virus, des champignons. Nous ne stérilisons pas les aliments que nous mangeons, mais notre système digestif le fait chaque fois que nous mettons quelque chose dans notre bouche.
Notre système immunitaire reconnaît et identifie les infections et les lésions de l’organisme, ce qui entraîne une réponse immunitaire, dans le but de rétablir une fonction normale. Nos symptômes sont en fait un signe que notre corps se défend contre l’infection ou le virus, déclenchant une réponse immunitaire.
Notre système immunitaire se défend en permanence. Il est présent partout, même sur la peau, et constitue une barrière bien établie contre tous les pathogènes qui nous entourent [1].
Tous ces éléments fonctionnent comme une symphonie. Le but n’est pas de le renforcer, mais plutôt de le garder en équilibre.

Crédit photo : Cottonbro sur Pexels.com
Les publicités d’aujourd’hui nous ont fait croire que le système immunitaire a besoin d’être aidé – boosté – par des suppléments. S’il n’y a pas de carence diagnostiquée, il n’est pas naturel de prendre des doses supplémentaires de vitamines, même si les vitamines sont indispensables.
Si tu souffres d’une carence en vitamines, tu auras bien sûr besoin d’une dose supplémentaire ou tu devras sans doute modifier ton régime alimentaire, mais c’est une question dont tu dois discuter avec ton médecin.
Par exemple, tu as besoin d’essence pour ta voiture mais le fait de trop remplir ton réservoir n’aide pas ta voiture à mieux fonctionner. Donc, prendre plus de vitamines que nécessaire n’aidera pas ton corps ou ton système immunitaire [2], [3].
Si tu as une alimentation équilibrée, tu n’auras pas besoin de prendre des suppléments de ces vitamines et minéraux et en prendre davantage n’aidera pas particulièrement à booster le système immunitaire

Crédit photo : Brookelarke sur Unsplash.com
Voici quelques conseils pour prendre soin de ton système immunitaire
- Évite de fumer
- Adopte une alimentation également riche en fruits et légumes.
- Fais une activité physique régulière.
- Maintiens un poids sain.
- Si tu bois de l’alcool, consomme-le avec modération.
- Dors bien.
- Privilégie des gestes simples pour éviter les infections, comme te laver fréquemment les mains.
- Essaye de minimiser le stress.
- Reste à jour avec tous les vaccins recommandés. Les vaccins préparent ton système immunitaire à combattre les infections avant qu’elles ne s’installent dans ton corps [4].
Et bien évidemment, l’un des principaux moyens pour maintenir l’équilibre du système immunitaire est une bonne nutrition. Chez GoodSesame on te propose des menus sains, gourmands et respectueux de l’environnement, alors n’hésite pas à télécharger l’app !
L’optimisation santé est une thématique qui t’intéresse ? Pourquoi ne pas jeter un œil à notre article sur l’alimentation anti-fatigue ?
Si l'envie te prend de rejoindre la discussion, viens nous dire hello sur Discord et sur nos groupes Facebook privés : Santé et Nutrition, Environnement, Cuisine et Éthique et bien-être animal.
Crédit photo de couverture : Anna Shvets provenant de Pexels
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Source :
- Définition | Système immunitaire—Immunité innée—Immunité acquise—Réponse immunitaire | Futura Santé. (s. d.). , à l’adresse https://www.futura-sciences.com/sante/definitions/medecine-systeme-immunitaire-2722/
- Can the immune system be boosted? (s. d.)., à l’adresse https://www.medicalnewstoday.com/articles/320721#Diet-and-the-immune-system
- Gunter, J. (1623940860). Can you actually boost your immune system? Here’s the truth. https://www.ted.com/talks/jen_gunter_can_you_actually_boost_your_immune_system_here_s_the_truth
- How to boost your immune system. (2014, septembre 22). Harvard Health. https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
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