The immune system is a complex network of organs, cells and proteins that guards the body against contamination, while safeguarding the body’s cells. The adaptive immune system makes antibodies and uses them to specifically fight certain germs that the body has recently come into contact with.
Whether you are building muscle or living simply, immune system is something you cannot afford to ignore. Whenever we are sick and not feeling-well we try to be extra careful with our food. We do so, so that we can make our immune system stronger and fight germs and virus better than before.
But if we are to be even stronger and healthy we ought to improve our immune system even when we are not sick. And we can do that by simply eating right food.
Boost Your Immune System With Immune-Boosting Diet
1. Spice
Spices like turmeric, clove, pepper, cinnamon, etc. are immunity-boosting spices. They cleanse your body and raise your body’s defense mechanism. Spices not only boost the immune system, but they also help in reducing various illnesses, strengthening blood vessels and reducing blood clotting.
2. Dairy Products
The nutrients and types of fat in dairy are involved with bone health, cardiovascular disease, and other conditions. Maintain healthy blood pressure, and even support normal immune functioning. Adults and children who need 2,000 calories daily should eat or drink about 3 cups of dairy each day.
3. Fruits
Vitamin C is to increase the production of white blood cells, which are key to fighting infections. And vitamin c rich fruits are : –
- Citrus (oranges, kiwi, lemon, grapefruit)
- Bell peppers.
- Strawberries
- Tomatoes
4. Meat
Meat is an excellent source of immune-supporting nutrients such as protein and zinc, in addition to Vitamin B6, Vitamin B12 and selenium. Avoid processed meats to minimise your intake of salt and saturated fat. Choose lean cuts of meat and poultry, and follow the recommended serving size.
5. Spinach
Spinach is plentiful in iron, vitamin C and E, potassium, and magnesium. As part of a nutritious diet, it can help support immune function, aid the digestive system, may even have anticancer properties. Nonetheless, certain people might have to eat this vegetable with some restraint.
6. Dry Fruits
Dry fruits are stacked with essential oils, proteins, potassium, calcium that helps to increase your immunity. Almonds, walnuts, hazelnuts, cashews, raisins, and dry cherries act as antioxidants in the body and give strength to fight diseases.
7. Eggs
Sufficient protein intake is important to support immune response, and eggs are a great way to do this since they also contain nutrients like vitamin D, zinc, selenium, and vitamin E that the body needs for good immune functioning. Lower-heat cooking methods cause less cholesterol oxidation and help retain most of the egg’s nutrients. For this reason, poached and boiled eggs may be the healthiest to eat.
8. Brown rice
Brown rice offers various health benefits and is normally considered superior to regular white rice. It has strong antioxidant properties that help your body’s immune system stay stronger and even prevents certain types of cancer.
9. Green leafy vegetables
The green leafy veggies are full of antioxidants, vitamins (vitamin A, C, E), minerals, and fibers. These nutrients increase the infection-fighting ability of our immune system. You can also add ginger, garlic, and turmeric with them to gain additional immune benefits.
10. Warm water
Last but not least warm water alleviate nasal congestion and sinus pressure by reducing inflammation and thinning mucus. Drinking hot (Warm) water with lemon and honey can additionally upgrade these advantages by giving extra resistant supporting and calming properties.
conclusion
With right amount of diet achieving good immune system is a piece of cake. Piece of cake ? just kidding, nothing is easy when it comes to health but being a little more careful each day does help a lot. Afterall tiny things make big difference and if just by eating we can have a good health than why not. But remember balance is important whether it’s your junk food or healthy food.
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