The beginning of this decade has not been easy as Corona Virus has infected more than 185 countries and still is spreading like an epidemic. The protection from such diseases has always been a thing of major concern. For protection from these kinds of disastrous diseases, the body has an in-situ system to fight against the diseases known as the immune system. It is quite possible that a microorganism may invade the body and can make the person sick. But the question arises how one can boost the immune system?
It is a well-known fact that an immune system is not a single entity, rather it is a complete system that involves various components of the body. Still a lot more research is needed to find out the complicatedness of the immune system and there has been no such shreds of evidence that suggest that lifestyle is related to the immune system in any way. But we cannot negate the possibility that the life-style of the individual doesn’t affect his immune system.
With the modernization people have always tried to comply with the contemporary trends and vogues whether it’s with the trendy fashion silhouettes or it’s a fad of dining out. The researchers are exploring the connections of the immune system with the type of diet one has age, exercise, mental stress, and more elements that can be directly related to the immune system. What the individuals can do to maintain high levels of immunity is that they should maintain a healthy lifestyle with some space of exercise and self-care in it.
With the proper nutritional and balanced diet, one can fight off the infections easily. By including the following foods in your diet regime you can easily boost your immunity and stay healthy.
No. #1: Almonds
A thingamajig that can be easily found in the kitchen of every house is a container of almonds that is the fundamental part of many shakes, desserts, snacks, and many main-course dishes. Almonds have been preferred by the nutritionists worldwide because of their rich iron and high protein and iron content. Also, almonds are rich in Vitamin E that serves as a rich antioxidant and also stimulates the production of white blood cells in the body thereby enhancing immunity. Almonds also contain appropriate amounts of magnesium and copper having a vital role in the production of red blood cells, maintaining the nerve cells and providing immunity.
No. #2: Avocados
Avocado is a delicious creamy fruit that fetches numerous benefits for the body and is a component of many salads, fruit-slushes, shakes, and some dishes too. Even though it is quite rich in fat content, yet the outstanding benefits that it brings with itself are just remarkable. It is a rich source of Vitamin B5, B6, C and K that are very essential for protein and fat metabolism, healthy nervous system, bone health. Vitamin C acts as a powerful antioxidant that prevents the damage of the cells and it is crucial for the production of serotonin which is an essential neurotransmitter in the body. Also, copper, iron, zinc, folic acid, and potassium are the major components of avocados. It has rich fibre content that maintains the levels of cholesterol, blood sugar and weight in the body.
No. #3: Citrus Fruits
The citrus fruits are the vivid source of Vitamin C that is very essential for the body as it is believed to upsurge the production of white blood cells in the body. Some of the common citrus fruits having rich Vitamin C content are grapefruits, tangerines, oranges, lemons, and clementine. As the body is unable to produce or store Vitamin C, so it has to be taken by the means of diet. It is very essential for the growth and repair of the tissues of the body and is involved in the production of collagen. Vitamin C is very essential for the absorption of iron from the food and thus prevents anemia. Also, it forms an important protein that is essential for the formation of bones, skin, tendons, blood vessels, ligaments and more. Some researchers suggest that daily intake of Vitamin C prevents the body from common flu and other infections thus playing an important role in immunity.
No. #4: Yogurt
One of the most important functions of the immune system is to keep the gut healthy and prevent the entry of microorganisms in the blood-stream that can make the person sick. Yogurt is commonly a part of the diet and is a type of probiotic that contains millions of bacterial goods for the gut. It not only increases the number of good bacteria in the gut but also eradicates the harmful ones from the body thus boosting immunity. The yogurt is also known to curb some allergies such as Eczema and can be easily digested by the patients who are suffering from lactose intolerance. The increased amount of good bacteria in the gut is essential for the protein and fat metabolism, digestion of fibers and nutrient metabolism which is essential for escalating the immunity.
No. #5: Mushrooms
Mushrooms are among the common veggies that can be found in the kitchen and have high immunity-boosting properties. This immunity-enhancing property of mushrooms can be attributed to the presence of a special type of polysaccharides known as Beta-Glucans in their cell wall. It is rich in Vitamin B, Vitamin D, niacin, Selenium and essential amino acids that are crucial for boosting the levels of immunity in the body. Mushrooms are also known to have some anticancer activity that is primarily due to the enhanced levels of immunity in the body.
No. #6: Ginger
Ginger is a common herb that enhances the flavor and aroma of every dish of which it is a part. Ginger has many outstanding properties due to which it is claimed to eradicate diseases. It has excellent anti-inflammatory properties and is a rich source of antioxidants that fight off the diseases and strengthen the immune system. Being anti-inflammatory, it reduces the inflammation and provides relief from the inflammatory disease of the gut, asthma, and certain types of cancers. A study suggested that those people who take ginger regularly in their diet have lesser amounts of proteins causing tumors and C-Reactive proteins.
No. #7: Garlic
This culinary is an important component of dishes bestowing the tang and aroma of the dish. In the season of common cold and flu, it is essentially taken as relief giving linctus and always stays at the top of the list of healthy-eating foodstuffs. Because of the presence of sulfur and nutrients such as arginine, flavonoids, oligosaccharides, it is considered as an immune-booster. It enhances the number of T-cells in the body that are responsible for maintaining the immunity levels in the body.
No. #8: Turmeric
Turmeric is a commonly used spice and herb that is known since ancient times for its antiseptic and antimicrobial properties. The major component of turmeric is Curcumin that is known to alter the immune response and prevent hypersensitivity reaction in the body. It is known to naturally cleanse the respiratory tract and thereby relieve the individuals from the effect of common cold and flu. It is also known to curb viral replication and thus prevents the body from viral infections.
No. #9: Green Tea
Green tea is a rich source of polyphenols that aids in boosting the immune system and has copious antioxidants that eradicate the free radicals from the body and de-stress the mind and body. It also enhances the growth of white blood cells in the body that are the soldiers that fight off infections in the body. It keeps diseases like asthma, cough, cold, infection of lungs and more at a bay. It is also known to have anti-cancer properties that suppress the formation of tumor cells in the body.
No. #10: Broccoli
A member of the cabbage family, broccoli is a power-packed veggie that contains high amounts of potassium and magnesium that is essential for the growth of the nervous system and promotes growth of the muscles, proper functioning of the brain, and regulates the levels of blood pressure in the body. It also contains elevated levels of Vitamin K and calcium that are very essential in bone growth and prevents osteoporosis. It is known to detoxify the skin and promotes the quick repair of the skin. The trace minerals found in Broccoli strengthen the immune system and its defense actions.
No. #11: Kale
Kale is a nutritiously dense veggie that is a member of the cabbage family and is commonly served as salads, in sprouts, as a garnish, and more. Being rich in vitamins, fibres, and minerals, it comes with numerous health benefits. It is a rich source of Vitamin A, C, and K that are very essential for strong bones, teeth, and healthy skin. It has copious amounts of antioxidants that protect the cells of the body and enhance immunity. Being rich in Vitamin K, it has essential properties of blood clotting and is also known to maintain bone strength in elderly people.
No. #12: Papaya
Papaya is rich in Papain which is known to aid digestion by easily breaking down the proteins and is a powerful remedy for constipation and gastrointestinal disorders. It has enormous anti-inflammatory properties that promote speedy recovery of burns. It has relatively large amounts of antioxidants that eradicate the free radicals and keep the heart-healthy. The studies have suggested that the intake of raw papaya can maintain the levels of cholesterol and diabetes in the body. Being a great source of Vitamins A, B, C, and K, it strengthens the immune system and fights off infections.
No. #13: Kiwi
Kiwi is a fruit that is rich in Vitamin C and E and promotes the absorption of iron, healing of wounds and removal of toxins from the body. It is also known to enhance the levels of energy in the body and improves muscle and nerve functions. Being a low-fat and low-carb fruit it is suitable for diabetics and diet-conscious people. Besides boosting up immunity, it is known to reduce the blood cholesterol in the body thus reducing the risk of strokes. As it is rich in fiber content, it aids digestion and bestows a beautiful skin.
No. #14: Mango
Mango is one of the most favored fruits in the summer season as its taste and essence allure every individual towards it. As it is flooded with the enormous amounts of Vitamin A and C, it is an impeccable source of antioxidants and fights off infection. It has anti-inflammatory properties too that help in curbing the inflammation in the body. It helps in the production of white blood cells that enhance the immune response and fight off infections. It is also stacked with several B Vitamins, potassium, and folate that increases the effectiveness of the immune response and also improves skin defenses.
No. #15: Red Bell Peppers
Red bell Peppers contain twice the amount of ascorbic acid as citrus fruits have and are an impeccable source of Beta-Carotene. Beta-Carotene is very essential in proper maintenance of the eyes and it also keeps the skin healthy. Antioxidant rich red bell peppers can fight off the free radicals in the body and can boost the immune response of the body by enhancing the growth of the specific antibodies to eradicate infections from the body. These lower the levels of blood cholesterol and blood sugar levels in the body thereby keeping many diseases at a bay.
No. #16: Sunflower Seeds
Sunflower seeds are great sources of copper and magnesium which are very essential for the maintenance and development of healthy bones and teeth. Being incorporated with selenium naturally, Sunflower seeds can fight off cancers and direct the immune system to control the cell damage. Also, loaded with high amounts of Vitamin E, these seeds are crucial for the growth of nails, hair, and skin. These seeds also contain Vitamin B6 and phosphorus that is crucial for the formation of blood cells, maintenance of healthy skin, and vision.
No. #17: Sweet Potato
It is one of the highly admired, healthy snacking foodstuffs that is loaded with Beta-Carotene and Vitamin A. It is vital for strong bones and teeth, healthy heart and eye-sight. It is rich in fiber content that aids in digestion, lifts the mood and also enhances the memory. It is rich in antioxidants and thus boosts up the immune system. It is essential for the formation of white blood cells that fight off infections and because of its anti-inflammatory nature, it helps in the rapid healing of the burns and effectively cures the inflammatory disorders.
No. #18: Chicken Breast
Being an impeccable source of proteins, it is essential in combating the flu and common cold. It is also an integral part of antibodies that are generated by the body as an immune response. As it is a rich source of Vitamin B6, it controls the levels of homocysteine in the blood and enhances the production of antibodies. Vitamin B6 also increases communicative interactions between the chemokines and cytokines and is an important component of various biochemical reactions that take place in the body.
No. #19: Spinach
Bestowed with high nutritional value, spinach is the favorite food of many people around the world. It has enormous amounts of Vitamin A which is very essential for maintaining a healthy eye-sight and prevents damage to the retina by the sunlight. It is also known to provide strength to bones and muscles. Vitamin C and E are the components of Spinach along with Vitamin A and are essential in eradicating infections and enhancing the number of white blood cells in the body.
No. #20: Chickpeas
Chickpeas are enormous sources of zinc which is a vital component to control the working of the immune system. These are loaded with proteins and carbohydrates that enhance the energy levels of the body, boost immunity, and check tooth decay. It provides a healthy and glowing skin. Chickpeas are a great source of Vitamin B6 which is known for its properties to curb infections and enhance the immunity levels of the body by enhancing the production of antibodies.
No. #21: Lentils
Lentils are the members of the Legume family that are rich in fiber and protein content. The fiber aids in digestion and also alleviates constipation. The carbohydrates provide an enormous amount of energy to carry out the necessary functions of the body. As proteins are the building blocks of the cells, they help in the growth and repair of the cells of the body thus aids in enhancing immunity. Proteins are the essential components of antibodies that fight off against infections and enhance the production of white blood cells.
No. #22: Eggs
Eggs are loaded with large amounts of carbohydrates, proteins, and cholesterol that enhance the energy levels of the body. Being rich in proteins, they are very essential in curbing the disorders related to the immune system. These are rich sources of calcium, phosphorus, and potassium which are essential in the growth and development of bones, muscles, and teeth. The eggs are also loaded with adequate amounts of zinc and selenium which are crucial for boosting the levels of immunity in the body.
No. #23: Apples
It’s a common saying that an apple a day keeps the doctor away. It is so proved by the number of fibers it has, that convert the pro-inflammatory cells into the anti-inflammatory ones and help in the rapid recovery of the cells. Apples are rich sources of antioxidants that prevent the lungs from asthma and other respiratory diseases. The apples are also known to reduce the risk of type 2 diabetes in people and act as nature’s floss that sweeps out food particles from the teeth and freshens the breath.
No. #24: Tuna
Tuna is an inhabitant of salty waters and is extensively used as a part of cuisines in many places in the world. Tuna is a rich source of Omega-3 fatty acids that balance the levels of blood cholesterol and prevent the risk of atherosclerosis. It is a rich source of potassium that plays an essential role in maintaining the osmotic balance in the body and lowers blood pressure. Tuna is an excellent source of Vitamin C, zinc, and selenium that is crucial for boosting up the immune system. Along with providing a good taste, it balances the calories as it is low in fat and rich in carbs and proteins, thus helps in maintaining a slim figure.
No. #25: Strawberries
Strawberries are rich sources of Vitamins and minerals that promote health and well-being and help in curing various kinds of diseases. The bright red color of strawberries denotes high levels of antioxidants in the body. It protects the skin from cuts and bruises and keeps the gums and teeth healthy. The elevated levels of potassium and fiber help in maintaining the blood pressure and levels of cholesterol in the body. As Strawberries are stacked with elevated levels of Vitamin C and antioxidants, they fight off infections and prevent cardiac diseases, diabetes, and cancer.
Along with the intake of immunity-boosting foodstuffs, proper hygiene, cleanliness, exercise, yoga, meditation, and more can strengthen the immune system and increase the natural capacity of the body to fight against the disease-causing microorganisms. Sufficient amounts of sleep and management of stress are the two crucial factors that aid in keeping the diseases at a bay. A study says that inadequate sleep weakens the immune system and puts the body at the risk of chronic ailments. When the immune system functions properly, the ability of the body to fight against the foreign bodies potentially increases and the immune system can identify a variety of threats to the body caused by the attack of viruses, bacteria, and other microorganisms and kills them effectively. For protection from various illnesses and ailment it is essential to maintain a healthy lifestyle and hygienic practices to ensure prevention from diseases.
15 Foods To Boost the Immune System
Lana Burgess – https://www.medicalnewstoday.com/articles/322412
Foods To Boost the Immune System
Diet, Immunity and Functional Foods
Lesley Hoyles-Jelena Vulevic – https://www.ncbi.nlm.nih.gov/pubmed/18841705
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Caroline Childs-Philip Calder-Elizabeth Miles – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723551/