A nutritious diet helps manage a healthy lifestyle. A balanced diet containing all nutrients in appropriate quantity improves your immune system. Certain food items boost the immune system. Nutritious foods are the best way to overcome health issues. This blog will help you understand what to eat to immunize your body to fight illness.
The immune system protects your body from outside threats. The cells, tissues, and organs of your body identify when viruses, bacteria, and other harmful substances enter your body. Then your white blood cell triggers a coordinated response to heal the body.
A stronger immune system is more prepared to fight diseases than a weaker one. A healthy immune system can fight cancer cells while protecting healthy tissue. So, it is important to immunize your body. Food and some natural practices make the immune system stronger and healthier.
The Best Foods for Boosting Your Immune System
Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that help in boosting your immune system. A study in 2016 stated that flavonoids impact the respiratory tract’s immune defense system.
Upper respiratory tract infection or common cold can be prevented by eating flavanoid-rich food items.
2. Citrus fruit and kiwi fruits
Citrus fruits are rich in Vitamine C. Vitamin C helps increase the production of white blood cells, which is the key to boosting your immunity.
Almost all citrus fruits are rich in Vitamin C. Some Vitamin C citrus fruits are:
Kiwi fruits contain vitamins K, C, potassium, and folate. As you know, that Vitamin has a great impact on boosting the immune system. Therefore, one can include it in their diet to boost immunity.
3. Dark chocolate
An antioxidant called theobromine in dark chocolates protects the body's cells from free radicals. It results in managing a strong immune system. Free radicals are harmful to the body’s cells and cause diseases. The body produces free radicals during the breakdown of food or when the body comes in contact with pollutants.
Dark chocolates are high in saturated fat and calories. It may cause you to put on weight. So, avoid overeating chocolate and eat a limited amount.
Chicken is rich in Vitamin B-6. One-third of the daily recommended quantity of Vitamin B-6 is present in chicken meat.
Vitamin B-6 is responsible for several chemical reactions in the body. It also helps to form new and healthy red blood cells.
Chicken soup helps lower inflammation and improves symptoms of a cold when you fall sick.
Turmeric is a common spice found in every house and is the key to any curries for its color and flavor. Turmeric contains curcumin, from which the yellow color comes. It has anti-inflammatory properties that help improve the symptoms of arthritis and depression.
Turmeric also helps lower the risk of heart and Alzheimer's diseases and can prevent cancer.
Ginger is another food item that is responsible for fighting various health issues. The anti-inflammatory property of ginger helps reduce sore throat and provides other health benefits. Ginger can reduce nauseous feelings too.
Ginger also helps treat chronic pain and lowers cholesterol.
People use ginger in various dishes to make dishes tastier and healthier, desserts, and teas.
Garlic provides a zing flavor to the food, and almost every corner of this world uses it. One common home aid to prevent colds and other illnesses is garlic. A substance present in garlic called allicin reduces the chances of getting a cold.
Another healthy fruit with a high amount of Vitamin C is papaya. Single medium-sized papaya has two times more amount of vitamin C than the required amount in one day. Papaya contains enzyme like papain that helps in inflammation. Other important compounds in papaya are potassium, magnesium, and folate, which are helpful for overall health.
9. Oily fish and shellfish
Oily fishes are high sources of omega-3 fatty acids. Some other oily fishes are salmon, tuna, pilchards, etc. Studies found that omega-3 fatty acids can reduce the chance of rheumatoid arthritis when one consumes a long time.
Rheumatoid arthritis is a chronic autoimmune condition when the immune system attacks any healthy body part by mistake.
Shellfish contains zinc which is also important as other nutrients. Zinc containing shellfishes include:
The recommended amount for zinc for adult men is 11 mg and 8 mg for adult women. Intake of more than the recommended amount can hinder the immune system function.
Broccoli is a green vegetable that contains vitamin C and potent antioxidants, such as sulforaphane. It helps to build the immune system stronger day by day with its regular intake.
Yogurt is full of vitamin D. It helps regulate our immune system and immunize our body's natural defense.
12. Sweet potatoes
Sweet potatoes are great sources of antioxidant beta-carotene. Beta-carotene is full of vitamin A which keeps the skin healthy. Vitamin A can also protect the skin from harmful ultraviolet rays.
Green leafy vegetable spinach contains many essential nutrients and antioxidants to boost the immune system. Flavonoids, carotenoids, vitamin C, and E are some nutrients and antioxidants in spinach.
14. Green tea and black tea
Green and black teas contain an antioxidant called flavonoids that help boost immunity. In green tea, a powerful antioxidant, epigallocatechin gallate (EGCG), improves immune functions.
Green tea also contains nearly zero amount of caffeine and can be an alternate option for black tea or coffee. It may also enhance the immune system.
15. Red bell pepper
Vitamin C is not only found in citrus fruits but is also present in red bell pepper. These are high sources of vitamin C and beta carotene.
Vitamin C and beta-carotene help healthifying your skin and eyes.
16. Sunflower seeds
Sunflower seeds have very nutritious values. It contains vitamin E and B-6, phosphorus, and magnesium. To maintain and regulate immune system function, vitamin E helps the most.
Almonds contain fat-soluble vitamins like vitamin E. They also contain manganese, magnesium, and fiber. The antioxidants present in almonds keep the immune system stronger.
Boost your immune system naturally
Smoking is not a healthy element in living, It may give you short-term relaxation, but in the long-term, it is harmful. It can adversely affect the immune system and make you prone to health issues. It lowers the ability to fight back health issues and causes serious illnesses. It can increase the risk of several immune and autoimmune disorders. So, boost immunity by quitting smoking.
One of the best ways to stay healthy is regular exercise. It can regulate blood flow in our body and thus keeps us mentally and physically fit. Doing physical activity can work as a modulator for boosting your immune system. So doing exercise can be very effective in improving our immune system.
Maintain a healthy weight
To stay healthy, maintaining body weight is also essential. Excess fat around your abs is responsible for turning the body’s defense system against you, which can lead you to suffer from heart and other diseases. So to strengthen the immune system, you should try to maintain a healthy weight.
Avoid alcohol or try to drink less
Drinking alcohol is not a healthy habit that can make create a negative impact on our overall health. Drinking alcohol can make it difficult for the immune system to gear up, and it becomes unable to defend against harmful germs as alcohol attacks the immune system and increases the risk of serious infections.
Get enough sleep
For a healthy life, having enough sleep is also very important. Not getting enough sleep can make us suffer from various issues and harm our immunity. Some habits we should follow include following a routine, maintaining sleep hygiene, sleeping in a calm environment, etc. Lack of sleep at night can make us sleepy during working hours, reducing our activity. To boost our active energy, we can take the help of nootropics like Modalert, which you can easily find on the market. However, if you buy Modalert ensure to take it in the morning to avoid insomnia.
In the modern era, people have to deal with various mental health issues like stress, anxiety, depression, etc. These issues also can hit our immune system. Stress can reduce the ability of the immune system to fight antigens. Thus it makes us more exposed to infection. So to enhance the immune system, we should try to manage stress. Nootropics for mood enhancement are also effective in treating mental health conditions. So to minimize stress, we can also take help from nootropics, thus improving our immune system.
Practice correct hand-washing and oral hygiene
Practicing correct hand-washing and oral hygiene is essential if you want to stay healthy as you eat by hand and through the mouth, and most of the germs go into your body through the oral route. Keeping your hand and mouth clean ensures no germ enters your body; thus, your immune system gets stronger.
The immune system is a very complex process. Eating healthy foods and some healthy habits can help improve the immune system. But these are not the only ways that help boost immunity.
The overall lifestyle and living environment also impact health conditions. This informative blog will help to choose the right food items to build a great immune system.
However, in case of frequent sickness, one should have a one-to-one conversation with a doctor. It may be a matter of your immune system, and due to a weaker immune system, your body is not responding well to viruses and bacteria.