Your immune system is the backbone of your body. It helps you fight a battle against various microorganisms that enter your body. Your immune system has to be strong enough to fight these microorganisms.
Building a strong immune system is very essential for a healthy body. Your day to day activities, the wrong type of eating habits, and an immense amount of stress can have negative implications on your immune system.
Therefore, following the correct lifestyle is very necessary for a healthy body and a proper schedule.
Food items to build a strong Immune system
1. EAT MORE OF CITRUS FRUIT
Consumption of citrus fruit when you are suffering from cold and cough will provide you with vitamin C.
These fruits increase the production of White blood cells in your body and help to fight the bacteria that have entered your system.
Grapes, oranges, lemons, limes are some examples of citrus fruit.
2. RED BELL PEPPERS
We know Citrus fruit is loaded with Vitamin C but Red bell Peppers have even more.
According to reports, red bell peppers have twice as much vitamin C as other citrus fruits.
They are not just enriched with Vitamin C but also are a rich source of beta carotene.
Vitamin C has two main functions that are: firstly providing a healthy body and secondly providing you with healthy and glowing skin.
The function of Beta carotene is to keep your eyes and skin healthy and improve your immune system.
Spinach is another source of adding Vitamin C to your diet.
It has a jar full of numerous antioxidants and beta carotene.
These can help in boosting the capability of your body to fight infections and make your immune system stronger.
Yogurt contains lactic acid which is considered to be good for the gut.
It helps to build our immune system for a healthy and fit body.
They prepare the immune system to fight against various diseases that enter our bodies.
You can make your curd even more delicious by adding fruits and sugar to it.
Flavored yogurt is preferred more as compared to the plain one.
Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D.
Turmeric is the popular spice found in our kitchen for many years.
Turmeric has been used as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.
It is a good source of antiseptic as well.
Researches indicate that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage in our body.
Turmeric is good for our immune system and even to heal wounds.
Papaya is a fruit that falls in the category of fruit enriched with Vitamin C.
You can get 224% of vitamin C from the consumption of one Papaya in a day.
Papaya taken early in the morning is very beneficial for your immune system as it clears your stomach and helps you feel light.
Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.
Papayas have significant amounts of potassium, B vitamins, and folate, all of which are good for your immune system and the proper functioning of your body.
Starting your day with this fruit can help you feel better.
Just like Papayas kiwis are naturally full of a ton of essential nutrients such as in folate, potassium, vitamin K, and vitamin C.
Vitamin C boosts the production of white blood cells to fight infection in your body while kiwi has other nutrients that keep the rest of your body functioning properly.
8. SUNFLOWER SEEDS
Sunflower seeds have tons of Nutrients and Vitamins, some of them are phosphorous, magnesium, and vitamin B-6.
They’re immensely rich in vitamin E, which is a powerful antioxidant.
Vitamin E is important in regulating and maintaining immune system function.
Other food items that contain vitamin E include avocados and dark leafy greens.
Watermelon can be great for the Immune system.
A cup of watermelon has 270 grams of Potassium stored in it.
It supplies your body with 30% of Vitamin A and 20% of Vitamin C on a day to day basis.
Single-cup of watermelon has 80 calories, which is not sufficient for our immune system.
Vitamin B6 and glutathione are provided by watermelon.
These nutrients are very necessary for the proper functioning of your body and a strong immune system.
10. SWEET POTATOES
One medium sweet potato packs a whopping 120% of the daily value of vitamin A and 30% of the daily value of vitamin C, all for just 100 calories.
These vitamins are vital for efficient immune function and glowing skin.
Sweet potatoes are a cholesterol-free and fat-free food, so you get all the helpful, immune-boosting vitamins without the guilt.
Sweet potatoes serve up a healthy portion of fiber too and act as the source of key nutrients in your system.
Broccoli is a house full of nutrients for your immune system.
Eating one cup of broccoli will provide you as many nutrients as you get from orange.
Broccoli is rich in magnesium, iron, zinc, potassium, and beta-carotene.
These vitamins and minerals act as a treat to your immune system.
You can use Broccoli in your salad and make it in the form of another type of dish.
Broccoli can be used with soup as well, which is very healthy and is good in taste also.
Broccoli has a list of vitamins such as B1, B2, B3, and B6.
Ginger is usually your mother’s favorite ingredient for their dishes.
It is also used for treating sickness or bad health.
Ginger can be used to decrease inflammation which further can help cure a sore throat and other inflammatory illnesses.
Ginger can help in treating nausea.
Moreover, it is used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin.
Ginger is known for reducing chronic pain and may possess cholesterol-lowering properties, according to various trusted reports and studies.
The overall use of Ginger in your diet could be great for a healthy immune system.
Shellfish isn’t what jumps to mind for many who are trying to boost their immune system, but some types of shellfish are packed with zinc.
Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it such that our immune cells can function as intended.
Three vitamins that are best for your Immune system
1. VITAMIN C
Vitamin C is one of the biggest immune system boosters among all the list of vitamins available.
A shortage of Vitamin C in your body can result in making you sick and weak.
Foods rich in vitamin C include oranges, grapefruits, tangerines, strawberries, bell peppers, spinach, kale, and broccoli.
Daily intake of vitamin C is a must for good health because your body doesn’t produce or store it.
It acts as a boosting agent to your immune system and provides it with necessary agents to fight the diseases.
2. VITAMIN B6
Vitamin B6 is necessary for biochemical reactions in your immune system.
Fish, chicken soup, tuna, and salmon are the food items included in Vitamin B6.
It is also found in green vegetables and chickpeas.
It is also one of the main ingredients in Humus.
3. VITAMIN E
It acts as a powerful antioxidant that helps to fight infections in your body.
Nuts, seeds, and spinach are rich in Vitamin E.
All these vitamins act as a key for the proper function of your immune system which further helps you to fight diseases and infections in your body.
Steps to be taken for a healthy Immune system?
The very first step for a healthy immune system is a healthy lifestyle.
Avoid toxic substances in your environment to maintain a healthy lifestyle to boost your ability to fight diseases.
Here are certain precautions for a healthy immune system:
- DO NOT SMOKE
- EAT VEGETABLES AND FRUITS RICH IN NUTRIENTS
- AVOID JUNK FOOD AS MUCH AS POSSIBLE
- EXERCISE REGULARLY
- HAVE ADEQUATE SLEEP
- DO NOT CONSUME MUCH ALCOHOL
- TRY TO REDUCE STRESS IN YOUR DAILY LIFE
- BE MORE POSITIVE
- TRY TO MAINTAIN HYGENIC SURROUNDINGS AROUND YOU
- TAKE STEPS TO AVOID INFECTION
- WASH YOUR HANDS TIME TO TIME
- KEEP A TISSUE ON YOUR NOSE WHILE SNEEZING
- EAT HEALTHY
Your immune system is the backbone of your body.
It helps you fight a battle against various microorganisms that enter your body.
Various food items like garlic, turmeric, green tea, chicken soup, spinach, and broccoli can help in making your immune system even stronger.
Vitamin C, B6, E helps in adding the right nutrients to your immune system.
Your day to day activities, the wrong type of eating habits, and an immense amount of stress can have negative implications on your immune system.
Avoid smoking, eat healthily, exercise daily, stay hydrated, sleep well, and reduce stress for a healthy immune system.