Per rafforzare il sistema immunitario bisogna fornire all’organismo tutte le sostanze utili per sostenere l’immunocompetenza come le vitamine A, D, C, E, B6, and B12, l‘acido folico, lo zinco, il ferro, il rame e il selenio (20). La vitamina A e la D, in particolare, abbondano nei latticini, sostenendo l’importanza di questa categoria alimentare nell’ambito della nutrizione sana ed equilibrata.
– La vitamina A aiuta a mantenere l’integrità strutturale e funzionale delle mucose che costituiscono la prima linea di difesa, è importante per le cellule immunitarie (19) innate come macrofagi e neutrofili e per i linfociti T e B. E’ coinvolta nello sviluppo/differenziazione delle cellule Th1 e Th2, supportando la risposta antinfiammatoria Th2.
Questa vitamina si trova naturalmente in tutti i latticini, in particolare nel burro (usato a crudo) e nella panna: 10 grammi di burro forniscono 90-100 mcg di vitamina A, pari a un sesto circa di quella che serve in un giorno, mentre nei formaggi è presente in quantità medie di 250 mcg per 100 g.
– La Vitamina D è molto importante per la sua attività immunomodulante (17). La maggior parte delle cellule del sistema immunitario esprime, infatti, il recettore per la vitamina D, producendo molecole ad azione antibatterica (catelicidina e β-defensina). La vitamina D stimola sia la funzione dei macrofagi e dei linfociti B e T, sia la maturazione delle cellule dendritiche, oltre a regolare la risposta infiammatoria. Ultimo, ma non in ordine d’importanza, la vitamina D, interviene sulla composizione del microbiota, mantenendone efficiente la funzione immunologica (18).
Questa vitamina si trova naturalmente in pesci grassi, tuorlo, formaggi e burro.
Microbioma sano e sistema immunitario: i formaggi stagionati
La composizione del microbioma può fare la differenza sulle difese organiche poiché l’apparato gastrointestinale rappresenta la maggiore superficie di contatto tra il sistema immunitario e l’esterno. Tra le altre funzioni, la flora batterica intestinale “guida” le cellule immunitarie a discriminare i potenziali batteri patogeni da quelli simbionti (21). Particolarmente importanti sono gli acidi grassi a catena corta che svolgono un ruolo riequilibrante e antifiammatorio (23) sul microbiota, e stimolano la produzione di linfociti T regolatori (22).
L’acido butirrico, ovvero la fonte di energia preferita dagli enerociti, è particolarmente presente nei formaggi stagionati: con 1-2 cucchiaini di Parmigiano Reggiano si assumono circa 7 mg di butirrato. I formaggi stagionati, peraltro, forniscono anche quantità rilevanti di zinco, essenziale per le cellule del sistema immunitario. Ai formaggi stagionati come grana, parmigiano e pecorino spetta, dunque, un posto di prim’ordine nell’alimentazione mirata al rafforzamento delle difese dell’organismo: in soli 50 grammi ci sono ben 17 grammi di proteine e quantità ideali di calcio, ferro, vitamina A e vitamine del gruppo B.
La potenzialità dei formaggi probiotici
Per quanto riguarda il ruolo del microbioma sulle difese organiche, i cibi più promettenti sembrano essere i latticini probiotici (24) che possono vantare anche un ruolo positivo sulla barriera immunologica dell’intestino (25). Arricchiti di ceppi probiotici, come Lactobacillus acidophilus, Lactobacillus casei e il Bifidobacterium, sono un esempio perfetto di come, anche un formaggio, può assumere le caratteristiche benefiche tipiche di yogurt e latti fermentati. Nello specifico, è stato dimostrato che la stimolazione sul sistema immunitario è più efficace quando Lactobacillus e bifidus sono consumati insieme (26).
Autore: SAMANTHA BIALE, nutrizionista e giornalista
Bibliografia
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In mezzo a questa ‘info-demia’, un dettaglio è stato forse trascurato: qual è lo stile alimentare giusto per rafforzare il sistema immunitario? I latticini rientrano, a pieno titolo, nella lista della spesa intelligente.
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