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In addition to doing vaccination, and getting used to wash hands to protect themselves from disease, "weapon" Another recommended by the experts is to consume healthy food. Nutritionists say a healthy food can help prevent the disease significantly.
Healthy foods can boost immunity thus increasing your ability to ward off infectious diseases such as flu or other health problems. Even, micronutrient deficiency can affect ability of the body to stay healthy, said Heather Mangieri, a spokeswoman for the Academy of Nutrition and Diet USA.
"The immune system is strong does not guarantee that your body can fight every flu attack, but at least can provide a strong defense. Good nutrition is very important for a body strong immune response," says Mangieri.
According to Mangieriwith consuming some important nutrients, we can improve the quality of immunity. Here are the nutrients along with types the natural foods to help boost immunity:
-Protein is an important part of your body defense system. The food that is a source of protein among other seafood, meat without fat, poultry, eggs, beans and peas, soy products, and nuts and seeds without salt additional.
-Vitamin A function to help prevent infection with keeping the skin and tissue in the mouth, gastric, lungs and intestines to stay healthy. These nutrients, Vitamin A many found in sweet potatoes, carrots, kale, spinach and red peppers. This vitamin can also help the body regulate the immune system.
-Vitamin C triggers the body to multiply production of antibodies. Orange, guava, strawberry and papaya are some foods rich in vitamin C.
-Vitamin E is an antioxidant that can give a boost to the immune system. Sources of vitamin E include sunflower seeds, almonds, hazelnuts, peanut butter or spinach.
- Zinc, a nutrient found in cow meat without fat, wheat, crab, wheat bran, sunflower seeds, peas, almonds, milk and tofu, are also believed can increase the immune system function.
This is ways to boost your Immune system naturally
This the season for sniffles, sneezes and sore throats! We can’t do much about the toxins, bacteria and viruses that we’re exposed to – but we can strengthen and support our immune systems which will help prevent them from taking root and doing harm in the first place. Here are 15 ways you can boost your immune system naturally to help keep you healthy and feeling good!
1. Garlic
Garlic is one of nature’s most powerful immune boosters. It is a natural antimicrobial and unlike most antibiotics, garlic does not destroy the body’s normal flora. To unlock the healing powers of garlic, it must sit for 10 minutes after cutting. A sulfur-based compound called alliin and an enzyme called alliinase are separated in garlic’s cell structure when it is whole. Cutting garlic ruptures the cells and releases these elements, allowing them to come in contact and form a powerful new compound called alliicin. A favorite winter remedy and immunity enhancer containing garlic is Herbalist Rosemary Gladstar’s fire cider. You can also try combining garlic with lemon, ginger and cayenne for a warming immune boosting tea.
2. Catch some Zzz’s
Getting enough sleep keeps our immune systems primed and ready to fight off invaders. It is also the crucial time when our bodies restore and repair themselves. Shoot for 8 hours of good quality sleep a night and try taking a 20-minute catnap if you are falling short. I love these tips to help ensure a good night’s rest.
3. Emotional Well-Being/Stress Management
Depression, negative states of mind, grief and stress produce corticosteroids which depress immune function. By doing breathing exercises, meditating, practicing yoga or simply doing things you enjoy, you can help boost immunity, relieve tension and enhance physical and mental resilience. These meditation exercises calm the mind and have been proven to significantly strengthen immunity.
4. You Are What You Eat
Eating refined sugars and processed, packaged foods regularly makes it tough for your body to maintain a strong immune system. These foods lack essential vitamins and nutrients and make your body work overtime to process and digest foods that the human body wasn’t designed to eat. Try incorporating more whole foods (foods as close to their natural state as possible) into your diet, especially fresh, raw fruits and vegetables.
Speaking of raw vegetables, dark leafy greens are loaded with phytonutrients. A recent study has also shown that green veggies are the source of a chemical signal that’s important for a fully functioning immune system. These chemical signals ensure that immune cells in the digestive tract and skin function properly. For a delicious way to drink your greens and get your morning off to a good start, check out this Green Goddess smoothie recipe from my friend and holistic health coach Emma Goodwin-Dasilva.
6. Elderberries
This immune boosting botanical is packed with antioxidants, vitamins and minerals and has a long history of use in traditional European medicine. Elderberry syrup has a long history of use in traditional European medicine and is so highly regarded that it has been called the “medicine chest of country people.” This proven remedy is known to shorten the duration of colds to 3-4 days and is also effective against 10 different strains of the flu. Elderberry preparations are traditionally taken early enough to head off a massive viral invasion right from the start. We recently started making our own elderberry syrup which is easy to prepare and saves a lot of money.
7. H20
Drink plenty of pure filtered water to flush out any harmful toxins that your immune system would otherwise have to deal with. Remember, not all water is the same. Tap water is acidic and laden with chemicals. Bottled water is unfortunately not much better. The EWG found that most bottled water is just tap water in a plastic bottle which leeches BPA (a potent hormone disrupter that has been associated with many health problems). The best water for your health is one that filters all harmful contaminants, helps to balance pH levels and gives you the added benefit of antioxidants. Save money and reduce exposure to chemicals in your water by getting a good quality water filter. Be sure to use a non-toxic bottle such as the ones made by Lifefactory.
8. Vitamin D
Research shows that vitamin D, which is made when our skin is exposed to sunlight, plays a vital role in activating white blood cells that protect the body from illnesses. The best way to optimize Vitamin D levels is through safe, smart and limited sunscreen-free exposure to the sun. Mushrooms are also an excellent source of vitamin D. Mycologist Paul Stamets discovered that you can naturally multiply their levels of vitamin D by exposing them to sunlight. Vitamin D-enriched mushrooms are best made from June until September and can be dried as the high vitamin D levels generated will last for more than a year! This is especially beneficial for people living in colder climates.
9. Get moving
Too little exercise can lead to a stagnant lymphatic system and weaken the immune system. Studies have shown that remaining active through regular exercising can help boost your immune system by increasing the amount of white blood cells in your body to help fight off any forms of illness. It is important to note that too much exercise or too vigorous exercise produces stress hormones called corticosteroids which can strain your body and depress immune function. Moderate exercise such as Tai Chi, Pilates, yoga, swimming and walking are good options for boosting immunity.
10. Vitamin C
This master immune booster helps immune cells mature, has an antihistamine effect, controls excess levels of the stress hormone cortisol which can suppress immunity and is antibacterial and antiviral. It works by increasing the production of antibodies and in particular, raises levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses. Because your body doesn’t produce or store vitamin C, it is important to include it in your diet. Papaya, bell peppers, strawberries, broccoli, pineapple, brussels sprouts, kiwi, oranges, cantaloupe and kale are all rich in vitamin C.
11. Zinc
This trace element is essential for cells of the immune system. A zinc deficiency affects the ability of T cells and other immune cells to function as they should. Nuts and seeds are a good vegetarian source of zinc. While it’s important to have sufficient zinc in your diet, too much can actually inhibit the function of the immune system.
12. Healthy Fats
Essential Fatty Acid’s (EFAs) are necessary fats that humans cannot synthesize, and must be obtained through diet. They boost the immune system and have also been shown to lessen inflammation and increase the activity of phagocytes, the white blood cells that eat up bacteria. Plant based foods rich in EFA’s include spinach, winter squash, avocado, broccoli, cauliflower, beans, nuts and seeds. Another way to get more omega-3 fatty acids in your diet is to add chia seed oil or flax seed oil to a smoothie. The Total EFA by Health From the Sun is a great vegetarian supplement available for adults and kids.
An alkaline body can prevent disease and is much healthier, as illnesses and infections mainly occur in an acidic body. Excesses of meat, dairy and refined sugars make your body more acidic (I could dedicate an entire post on the benefits of ditching meat and dairy altogether but I’ll save that one for another time). There is a lot of information on this subject. Learn more about naturally improving your pH balance here.
14. Coconut Water
Breastmilk aside, “Co-co” is my toddler’s favorite beverage. Interestingly enough, coconut water contains high amounts lauric acid, which is one of the compounds in breast milk that aids the body in fighting infection. Coconut water helps balance the ratio of good-to-bad bacteria in your digestive tract, is naturally antibacterial and antimicrobial which are both beneficial in fighting infections, warding off disease, and boosting your immune system.
14. Only eat what you need
Restricting calories may reduce levels of compounds in the body that depress your immune response. Overweight adults who reduced their daily calorie intake by nearly a third boosted their immune response by 50% according to a Tufts study published in the Journal of Gerontology. Those who cut calories by 10 percent had smaller improvements. The finding is intriguing because if restricting calories boosts immunity, it may be an indication that the aging process is slowed down in people who carefully control their diets. A weakened immune response is a well-known hallmark of aging with T-cells becoming less effective as we grow older.
15. Wash your hands
While washing your hands may not affect your immune system directly, it helps prevent infection and illnesses by reducing the amount of germs and bacteria your immune system has to fight. Keep nails short and wash hands frequently with good, old-fashioned hot water and chemical-free soap, especially after using the bathroom, changing diapers and before handling food. Ditch antibacterial soaps and sanitizers which are loaded with toxins that increase the risk of creating resistant bacteria and over-dry and crack the skin, making transmission of viruses that much easier. A few cloths sprinkled with drops of essential oils with antibacterial & antimicrobial properties such as lavender, cinnamon, clove, geranium, lemon, lime, orange, thyme and rosemary are good when on-the-go.
Strategies to boost your immune system for any trip We know stress affects the immune system in a negative way, and many times we hold up during stress only to let down on vacation and get sick. Use the following food strategies to boost your immune system for any trip:
1. Take Extra Vitamin C Before You Travel
Adding extra vitamin C to your diet two or three days before you leave for a trip helps your immune system fight viruses before they make you sick and helps breakdown stress hormones. It is best to double what you normally do. This can mean taking supplements or by eating the proper foods.
Foods packed with vitamin C include:
- Red bell peppers
- Strawberries
- Tomatoes
- Broccoli
- Citrus
- Sweet potatoes
If you have been taking a vitamin C supplement, double the amount and try to choose a supplement with flavonoids for optimal absorption.
2. Mine for Minerals
Activate your immune system with beta glucan-, zinc- and other mineral-rich foods such as:
- Mushrooms
- Garbanzo beans
- Squash
- Deep greens (turnip or beet greens are the best)
3. Add Color to Your Plate
To help nourish the thymus gland, which is responsible for much of the immune-system function, eat two servings a day of foods rich in carotenes. Foods high in carotenes include colored vegetables and dark greens, such as:
- Yellow and orange squash
- Carrots
- Yams
- Brussels sprouts
- Cabbage
- Cauliflower
- Collard greens
- Kale
- Berries
- Garlic
4. Boost Your Digestive Tract with Bacteria
The live active cultures of friendly bacteria in the following foods boost your digestive-tract health and are very helpful to the immune system:
- Yogurt or Kefir
Not in the mood to choke down yet another gritty serving of Emergen-C? Boost your body from the inside out with powerful foods that help your immune system function optimally. Just incorporate these healthy foods into your diet to strengthen your immune system in a way your taste buds can appreciate.
This is the best foods to Improve your Immunity, useful for you:
1. Oysters
Packed with selenium, this tasty shellfish helps boost your body’s production of cytokines, a protein that’s known to ward off illnesses.
2. Yogurt
Yogurt that contains live cultures is rich in lactobacillus acidophilus and bifidobacterium lactis (read: good bacteria), which fight bacteria that cause diseases and raise your white blood cell count.
3. Green tea
Green tea is a great source of L-theanine, an amino acid that triggers the release of germ-fighting compounds from your T-cells. (Green tea also helps to boost your metabolism.)
4. Oranges
One of the best sources of immunity-boosting vitamin C, oranges cause your body to produce higher levels of antibodies and white blood cells.
5. Crab
Like oysters, crab meat is rich in selenium, a nutrient that strengthens your immune system.
6. Garlic
Garlic is loaded with ajoene, allicin and thiosulfinates, compounds high in sulfur that ward off diseases and help battle infections.
7. Carrots
Carrots are crammed with beta carotene, a phytonutrient that increases your body’s production of T-cells and natural killer cells.
8. Spinach
The high amount of antioxidants found in spinach help boost your immune system.
9. Sweet potatoes
Like carrots, sweet potatoes are loaded with beta carotene, which boosts your body’s T-cell and NK-cell count.
10. Mushrooms
Rich in compounds called beta glucans, mushrooms boost the production of NK-cells and T-cells in your body to help prevent infections.
11. Salmon
Salmon contains omega-3 fatty acids, which cause your body’s phagocytes to fight bacteria more effectively.
12. Kiwi
Like oranges, kiwis are high in vitamin C, which helps protect your body against infections.
13. Bell peppers
Bell peppers are packed with vitamin C, which prompts your body to produce more interferon. This antibody covers the surface of cells and fends off viruses.
14. Broccoli
Broccoli is a great source of glucosinolates, phytonutrients rich in sulfur that stimulate the natural antioxidant systems in your body.
15. Barley
Like mushrooms, barley contains a high amount of beta glucans, known for their antioxidant and antimicrobial properties.
Like what you’re reading? Learn the best foods to boost your metabolism and the top foods to improve your brainpower.
hopefully this article useful for you.
thank you.
As quoted from various sources
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