Your immune system assists you to defend against disease-causing microorganisms. In other words, it acts as a protective shield for your body. However, sometimes it fails to do so as germs invade and eventually make you feel sick when you have a weak immune system. Several effective options are highly accessible to choose from to boost your immune system. Change in lifestyle can help you to acquire nearly a perfect immune system. It can also be boost up by improving the diet plan, taking some kind of vitamins or mineral supplements. The functioning of the immune system in a proper way needs balance as well as harmony.
Researchers are somewhat unknown about the details of immune system response and there is no scientific proof of connections between lifestyle and immune system functioning. This does not mean the effects of lifestyle on the immune system are not quite intriguing with one another which needs to be studied. Studies have discover the effects of healthy lifestyle, diet, and various other factors on the immune system response, in animals and humans. For the time being, some healthy – living strategies & best immune booster foods are the best options to improve your immune system. By following certain effective strategies, one can keep the immune system strong and healthy. Your immune system functions properly when it is protect from some kind of environmental factors and it can be improve by following some healthy – living strategies.
- Reduce stress.
- Get enough sleep.
- Exercise regularly.
- Do not smoke.
- Consume a nutritional diet.
- In case you drink alcohol, try to minimize its intake.
- Wash your hands and eatables before eating.
- Limit added sugars
Boost the Immune System in a Healthy Way
In addition to adopting healthy lifestyle options, you can follow some other methods as well that can prove helpful in boosting up your immunity level or protecting your body from infections. Focus on some specific healthy food items that are quite effective and may help you to improve your immune system in the best possible way. Regular nourishment is need to boost the immune system. Scientists have found that some individuals who live in poverty and are malnourished have more chances of being highly vulnerable to infectious diseases.
The following are some of the healthy fruits for immune system and foods that are essential to boost the immune system:
Broccoli
Broccoli is a green vegetable that is closely related to the category of sprouts, cauliflower also known as cruciferous vegetables. It is fully load with nutrients that commonly include vitamins, minerals, and fiber. Vitamin C is concern with the oranges or strawberries but broccoli is highly credit as it is an outstanding or the rich source of vitamin C that supports the healthy immune response. It also contains some antioxidants, such as sulforaphane and lutein and due to this, Broccoli is consider as the best healthy food to eat regularly to support the immune system. It can fight bacteria and viruses.
Green Tea
Green Tea load with an antioxidant known as a flavonoid and it has high levels of epigallocatechin (EGCG) that enhances immune function. L- theanine is present in high quantities in green tea that may help in the production of germ-fighting compounds in your T-cells. In addition to it, theanine is consider to improve the immune system. The tea leaves assist the immune system in different ways. It has powerful anti-viral properties. It changes the structure of viruses itself which reduces the ability to cause an infection. Green tea acts as a weapon against suppressing the flu and can help in the quick recovery from it.
Kiwi
Kiwi is full of essential nutrients that include folate, potassium, vitamin K and C. Vitamin C present in high concentration is consider to boost the immune system. The extensive research of Kiwi on the health benefits has linked their consumption regularly to digestive, immune, and metabolic health. In one study, Kiwi supports immune function and reduces the chance of developing cold or flu-like illnesses. This fruit reinforces the body’s natural defenses for daily protection against any kind of illness, according to studies published in Proceedings of the Nutrition Society of New Zealand.
Sunflower Seeds
Sunflower Seeds are full of nutrients including phosphorus, vitamin B-6, and E. Selenium is present in high amounts in these seeds. It plays an essential role in the health of the immune system as it lowers the oxidative stress in the body, reduces inflammation, and thereby enhances immunity. A multitude of studies perform on animals has found to fight some viral infections such as swine flu. Merely one ounce of dry-roasted sunflower seeds can provide you with 49% of your daily need for vitamin E. Just add them to a salad or sprinkle over roasted vegetables to have a taste of crunch, protein-filled bite.
Spinach
Spinach is extremely pack with nutrients that include vitamin C, Vitamin K, folic acid, vitamin A (in the form of carotenoids), and a multitude of antioxidants that are highly beneficial for boosting up the immune system. Like broccoli, it is consider to be healthy when it is cook as little as possible since it helps to retain its nutrients and light cooking helps to absorb the vitamin A easily. Vitamin C present in it is a powerful antioxidant that boosts the immune system.
Yogurt
Yogurt is a rich source of vitamins as well as minerals, protein, calcium, phosphorus, and riboflavin. Low- fat yogurt boosts the immune system as it contains live and active probiotics (Lactobacillus) that helps fight against illness and thus supports the immune system. In a study conduct by scientists, it found that the consumption of yogurt regularly for over 12 weeks lessened the frequency of colds in elderly people by a factor of 2.6.
Garlic
Garlic is a plant in the category of onions for its taste and health impacts. It is load with a high concentration of sulfur-containing compounds such as allicin that is highly consider to support the immune system. These compounds elevate the disease fighting capability of some kinds of white blood cells when certain viruses that cause cold or flu are encounter. It is show to have a promising treatment for such kinds of infection causing diseases as the intake of garlic assists in reducing the symptoms.
Garlic enhances the number of T cells that fight the virus in your bloodstream. In a study conduct by scientists with 146 people who given garlic supplements for three months, those people were having a 63% low risk of cold. In 2012, scientists from the University of Florida found evidence in the journal Clinical Nutrition that consuming aged garlic extract can reduce the severity of cold and flu symptoms more effectively in people who took it compared to those who didn’t.
Red Bell Peppers
Red Bell Peppers is highly nutritious with high amounts of fiber, antioxidants, and Vitamin A and C and it is the outstanding source of beta carotene. It contains a multitude of antioxidants than green, orange, and yellow peppers. It is consider to have 1.5 times more vitamin C, 8 times more vitamin A, and 11 times more beta carotene than a green bell pepper. By the intake of red bell peppers, one can elevate the production of antibodies in the body that supports the immune system. 19% of the daily requirement of beta carotene is consider to be present in red bell pepper. Almost a half cup of Red bell pepper is having about 150% of vitamin requirement for a day.
Citrus Fruits
When some people catch a cold, they turn to citrus fruits merely because it helps to boost up the immune system. It is useful in the multiplication of white blood cells, which are highly essential to fight infections. It might be quite interesting for you to know that citrus fruits are rich in vitamin C. Various popular citrus fruits are oranges, lemons, grapefruits, tangerines, clementines. It means you have a huge variety of this fruit to include in this diet. Since your body has no capability of producing or storing it, you need vitamin C daily for good health. The daily suggested intake of citrus fruits is 90 mg for men and 75 mg for women. Vitamin C might be helpful for you in recovering rapidly from a cold, however, there is no proof that it is consider to be the best option for fighting the virus.
Shellfish
Shellfish known as boost the immune system. It contains high levels of zinc that are link to maintaining a healthy immune response. Like vitamin C and other important nutrients. Zinc should be consume since the body does not have the capability of producing it. Zinc elevates the growth of immune cells that helps in keeping your body healthy. Crab, lobster, mussels, and oysters are load with zinc that acts as immunity boosters. One should not include more than the daily suggested amount of zinc in the diet plan. Because intake of zinc in high levels can negatively affect the functioning of the immune system. 11 gm for men and 8 gm for women is recommend to include in the diet.
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What to do if you can’t eat healthy foods?
If you feel that your diet does not provide you all the micronutrient needs. You don’t like to have an intake of the above mentioned eatables – taking a multivitamin and mineral supplement regularly. Food is not only beneficial for you to provide other health benefits but positive effects on the immune system. High doses of a vitamin is not effective for you as it will only have negative effects rather than positive. Another alternative that you can opt for boosting up the immune system is regular exercise along with health supplements. A healthy diet is consider to be one of the essential requirements for a healthy living. Proper Diet helps to control the weight of the body, protect the body from diseases, and keeps the blood circulation in proper order that permits the substances. Cells of the immune system to freely move through the body. In other words, it boosts the immune system naturally and keeps it healthy.
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