The immune system of a body is a defense system that helps to protect it from the invading pathogens like viruses and bacteria. If your immune system is good, it helps to produce antibodies that fight against these pathogens and keeps the body healthy.
There are a lot of factors that help you strengthen your immune system :
1. Exercise regularly.
2. Eat a balanced diet that is rich in fruits and vegetables.
3. Get proper sleep.
4. Keep a check on your weight.
5. Avoid smoking.
6. Alcohol if taken, take in moderation.
7. Try to minimize your stress level.
8. To avoid any kind of infection, wash your hands frequently and wash your fruits, vegetables, and meats properly.
The key to all the above factors is that you need to have a healthy lifestyle, in which exercise and a balanced diet are the key factors. Exercise, whether going to the gym, running, walking, doing yoga or some form of dance improves cardiovascular health, lowers blood pressure, controls body weight, promotes blood circulation, and protects against diseases.
Eating a nutritious diet helps our bodies to fight against diseases and protect us. You should add a lot of fruits and vegetables, and that too of a variety of colors, in your diet so that your body gets the different nutrients present in different foods. But the intake of sugar in your diet should be less, as a sugar-rich diet leads to inflammation in the body and suppresses the immune system.
Below are mentioned some supplements to boost the immune system, but take the advice of your nutritionist before going for any:
1.Antioxidant-rich foods: A large number of antioxidants in your diet can help to support your immune system, by fighting against the free radicals that either come from natural metabolism or by exposure to some environmental sources. Plant-based foods are good sources of antioxidants like:
a. Red cabbage
b. Leafy greens
c. Carrots
d. Certain beans
e. Sweet potatoes
2.Protein: Amino acids are the building blocks of protein which are used as fuel for the immune system as they play an important role in supporting the immune functions of our intestinal cells. Weekend immunity is associated with not getting enough protein and leads to a higher risk of developing diseases. Good food sources include:
a. Fish
b. Eggs
c. Nuts
d. Beans
e. Soy products
3. Vitamin D: Vitamin D has an important role in protecting immunity by helping to both treat and prevent infections. Deficiency in vitamin D is linked to autoimmunity and an increased risk of getting infections like flu. The few very natural food sources for vitamin D are:
a. Fish like tuna, trout, and salmon
b. Cod liver oil
c. Portabella mushrooms that have been exposed to sunlight
Vitamin D deficiency is common among people as they do not have sufficient amounts of vitamin D from the sun. Therefore, vitamin D supplements to boost the immune system are warranted as these are highly effective in increasing the count of vitamin D in our bodies.
4.Vitamin C: An important vitamin and a powerful antioxidant, vitamin C supports barriers that keep germs like viruses and bacteria from entering the body, helps kill bacteria that do get in, and supports immune cells so that they can do their job properly. Rich sources of vitamin C include:
a. Citrus fruits like oranges, grapefruit, lemons, and limes
b. Tropical fruits like kiwi, mango, and papaya
c. Leafy greens
d. Bell peppers
e. Broccoli
5.Zinc: Zinc is an essential mineral obtained from food, and it helps our bodies produce immune cells which reduce the risk, severity, and duration of infectious disease. Zinc also has antioxidant and anti-inflammatory effects whose mild deficiency may cause immune dysfunction. Good food sources of zinc include:
a. Oysters
b. Cashews
c. Meat
d. Chickpeas
e. Whole grains like oats and bran products
6.Probiotics: Being beneficial bacteria, probiotics are crucial for both the gut and immune system. As 80% of the immune cells are located in the guts, probiotics may have some advantages for immune-related diseases and viral infections. Yogurt is a strong source of probiotics and a combination of lactobacillus and bifidobacterium helps provide general support to the immune system.
7.Turmeric: Turmeric is a spice that has become popular in recent years for good reasons. Turmeric’s many positive health effects come from its compound curcumin which is well known for its anti-inflammatory effects. Studies reveal that turmeric supports the immune system by activating many types of immune cells.
Your immune health should be a priority at all times of the year. You can pick and choose the above-mentioned variety of foods and supplements based on what you like, what is realistic for you, and what your healthcare provider recommends as they play an important role in supporting immunity. Don’t forget-health is wealth!
