By Health Expert
Our immune system is like a military defense of a country, as it is consistently aware of threats by diseases and fight against intruders. Immunity refers to the body’s ability to resist and destroy pathogens and respond to infection, without us knowing that we are at risk. This defense, or immunity, are of two types.
NATURAL IMMUNITY; is both, inherited and a result of a healthy lifestyle.
ACQUIRED IMMUNITY; is developed after overcoming a disease, through vaccination (such as flu( There are some critical steps everyone should follow to keep their immune system healthy, which includes; proper nutrition, sleep, exercise, no smoking and keeping the stressors at bay.
What Nutrition do we need to support immune system?
Mother Nature has blessed us with massive types of fruits, vegetables, herbs, spices, and dairy products, which consistently boost our immunity and protect us from diseases. The main ingredients to boost the immune system are available in Multivitamins & Minerals supplements. For recommendation, Here is a list of some of the immune boosters.
Vitamin C: Aids in healing, collagen maintenance, and resistance to disease.
Vitamin A: Growth and repair of body tissues, bone formation, immune booster, and for good vision.
Vitamin B-1 (thiamine): Metabolism, appetite maintenance, nerve function, healthy mental state, muscle tone.
Vitamin B-2 (Riboflavin): Hair, skin, nails, cell respiration, the formation of antibodies and red blood cells.
Vitamin D: Healthy bone formation, healthy circulatory function, nervous system.
Vitamin P (bioflavonoids): For healthy connective tissues, aids in the utilization of vitamin C
Foods Boosting Immunity
A list of healthy food to aid immunity is as follows:
Vitamin C improves the production of white cells, which are guards or fighters of our immune system. Citrus fruits are a significant source of vitamin C. Like; Oranges, grapefruit, tangerines, limes, lemons, and clementines Berries are a great source of vitamin C as well, like; Strawberries, raspberries, blueberries, and cranberries. these berries are excellent antioxidants that fight free-radicals which causes damage to our body as a whole.
Not only fruits are rich in vitamin C, but also some of the vegetables are super-rich in antioxidants, such as vitamins A, C, & E, and bioflavonoids. Red bell peppers: contains twice more vitamin C than any citrus fruit. Broccoli: This cute green flowery vegetable is rich in antioxidants, especially vitamin A, C, and E. make it is a must-have on your dining table Spinach: the calcium content of spinach is 115 mg per half-cup cooked; spinach is rich in vitamin C. It’s also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune system.
Other fruits that are rich in antioxidants and potent ingredients for a healthy immune system are; Kiwi: Kiwi is rich in vitamin C, and it does not only strengthen the immune system, but it may also improve breathing and reduce symptoms of asthma. Kiwis are naturally full of a ton of essential nutrients, including folate, potassium, and vitamin k Papaya: Papayas have decent amounts of vitamin C, B, and folate, potassium, all of which are beneficial to your overall health. You can find 224 percent of the daily recommended amount of vitamin C in a single papaya. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.
Super-rich herbs to fight diseases and boost immunity are; Garlic: Garlic is one of a must-have ingredient in most of the cousins. Its immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin. Ginger: Ginger may help decrease inflammation, which can help reduce sore throat and other inflammatory illnesses. Ginger may also help decrease nausea. Turmeric: This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoporosis and arthritis. Also, research shows that high concentrations of curcumin, which gives Turmeric its distinctive color, can help decrease exercise-induced muscle damage.
OTHER IMMUNE BOOSTING FOODS:
Foods like Poultry (chicken, turkey, eggs) improve symptoms of a cold and also help protect you from getting sick in the first place. Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains 40 to 50 percent of your daily recommended amount of B-6. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity. Dairy products are rich in vitamin D, A, and E. Yogurt (greek yogurt) cultures may stimulate your immune system to help fight diseases. Try to get plain yogurts rather than the kinds that are preflavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead. Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases. Green Tea: Green and black teas are packed with flavonoids, a type of antioxidant. Where Green tea is enriched in epigallocatechin gallate, or EGCG, another powerful antioxidant, EGCG has been shown to enhance immune function. Green tea is also a good source of the Amino Acids, thiamine, and aid the production of germ-fighting compounds in your T-cells.
Other Immunity Boosters
According to the American Heart Association, 150 minutes workout is something that we all need to do in a week. Either 30 minutes for five days a week, or you may break it in 15 minutes twice a day. Exercise is a powerful booster for the immune system. Regular workout supplies healthy blood to our body reduces fatigue and calm stress.
Most adults require eight to nine hours of sleep at night. Healthy sleeping routine is a sure immunity booster.
DO NOT SMOKE:
The use of tobacco products significantly damages all systems of the body, including the immune system.