Best foods for boosting your immunity system to live healthy life.

Best foods for boosting your immunity system to live a healthy life.

Introduction:

The immunity system consists of organs, cells, tissues, and proteins. Together, these carry out bodily processes that fight off pathogens, which are the viruses, bacteria, and foreign bodies that cause infection or disease.When the immunity system comes into contact with a pathogen, it triggers an immune response. The immunity system releases antibodies, which attach to antigens on the pathogens and kill them.Incorporating specific foods into the diet may strengthen a person’s immune response. so here i am showing about the importance of food for boosting immunity system in human body.

So how can you give your immunity system support? It turns out that one of the most powerful tools for a strong immunity system can be found right inside your own kitchen: the food you eat.

Let’s take a look at what is immunity system means and how to support your immunity system with food, so it can protect you from nasty, cold-weather bugs and also from corona virus.

2. What is Immunity System ?

The immunity system is your body’s network of organs, tissues, and cells that work together to keep you   healthy by fighting off harmful bacteria, viruses, parasites, and fungi. It acts as a barrier between your body and the things that can make you sick.When your immunity system is compromised, it’s like tearing down a wall that would otherwise help to keep germs at bay.Your immunity system can become compromised by dietary, environmental, and lifestyle insults. And a compromised immunity system can lead to frequent illness, such as the common cold and flu, as well as more serious infections and diseases, even including cancer.

Your complex and amazing defence system is made up of two main parts. First, you have mucous membranes found in places like your nose, eyes, and mouth — which use white blood cells to fight infections before they can get inside you. Second, you have T cells and B cells, which work together to create antibodies that fight off invaders and then destroy infected cells throughout your body.

Your bone marrow and spleen also play key roles, making white blood cells which fight infections. And your lymphatic system transports lymph (a fluid containing white blood cells) throughout your body.

Altogether, your immunity system functions as an amazing team, working to keep you healthy, safe, and alive.

3. Which foods boost the immunity system?

A healthful, balanced diet plays a vital role in staying well. The following foods may help to boost the immunity system:

1.Blueberries.

Blueberries have antioxidant properties that may boost the immunity system.

Blueberries contain a type of flavouring called anthocyanin, which has antioxidant properties that can help boost a person’s immunity system. A 2016 study noted that flavonoids play an essential role in the respiratory tract’s immunity defence system.

Researchers found that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection, or common cold, than those who did not.

2. Dark chocolate.

Dark chocolate contains an antioxidant called theobromine, which may help to boost the immune system by protecting the body’s cells from free radicals.

Free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants. Free radicals can damage the body’s cells and may contribute to disease.Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it is important to eat it in moderation.

3. Turmeric.

Turmeric is a yellow spice that many people use in cooking. It is also present in some alternative medicines. Consuming turmeric may improve a person’s immune response. This is due to the qualities of curcumin, a compound in turmeric.

4. Oily fish.

Salmon, tuna, pilchards, and other oily fish are a rich source of omega-3 fatty acids.

According to a 2014 report, long-term intake of omega-3 fatty acids may reduce the risk of rheumatoid arthritis (RA).

RA is a chronic autoimmune condition that occurs when the immune system mistakenly attacks a healthy part of the body.

5. Broccoli

Broccoli is another source of vitamin C. It also contains potent antioxidants, such as sulforaphane. For these reasons, it is a good choice of vegetable to eat regularly to support immune system health.

6. Sweet potatoes

Sweet potatoes are rich in beta carotene, a type of antioxidant that gives the skin of the potatoes its orange colour.

Beta carotene is a source of vitamin A. It helps to make skin healthy and may even provide some protection against skin damage from ultraviolet (UV) ray.

7. Spinach

Spinach may boost the immune system, as it contains many essential nutrients and antioxidants, including:

 

flavonoids

carotenoids

vitamin C

vitamin E

Vitamins C and E can help support the immune system.

 

Research also indicates that flavonoids may help to prevent the common cold in otherwise healthy people. 

8.Ginger.

Ginger has many medicinal and health uses and is known to be a powerful anti-inflammatory and antioxidant. It also has antimicrobial effects and can help to protect against infectious disease.

Gingerol is the compound found in fresh ginger that is most responsible for its anticancer properties. It’s also is closely related to capsaicin and piperine, the active compounds in peppers that give them their spiciness and unique medicinal traits, as well as the curcuminoids found in turmeric.

You can purchase ginger root fresh and keep it in the freezer. When ready to use, grate it into stir-fries or smoothies, or boil it for a hot ginger drink. You can also use it in a dried, powdered, or oil form.

9. Garlic

Garlic may help to prevent colds.

Garlic is a common home remedy for the prevention of colds and other illness.

One review looked at whether taking garlic supplements containing allicin reduced the risk of getting a cold.

The group of participants taking a placebo had more than double the number of colds between them than those taking the garlic supplements. However, the researchers concluded that more research is necessary to determine whether or not garlic can help to prevent colds.Green tea is about 40% polyphenols by weight — and may be the most powerful of all the teas.

It contains compounds called catechins, as well the antioxidant quercetin and the amino acid L-theanine, all of which support a strong immune system. These compounds are effective agents in helping the body fight viruses, such as influenza and many forms of gastrointestinal infections.

10. Green Tea.

Green tea is an immunity warrior. One study showed that women under 50 who drank green tea at least three times per day reduced their risk of breast cancer by 37%.

But you may not necessarily have to drink green tea all the time to reap its benefits. In fact, gargling these catechins has also been shown to reduce incidences of influenza among the  elderly.

11.Nutritional Yeast.

Nutritional yeast contains beta glucans, which are known to have powerful infection-preventing and immunity-supporting properties by enhancing natural killer cell (anti-cancer and anti-infection) activity.

A 2013 study published in the European Journal of Nutrition found that people who consumed one tablespoon of nutritional yeast per day were able to reduce recurrence of infections from the common cold by 25%.

Nutritional yeast offers a nutty or cheesy taste. You can sprinkle it onto pasta, soups, and salads. You can also use it in baking or mixed into homemade sauces.

12. Mushrooms

Mushrooms have been used medicinally for thousands of years. And today, modern science is beginning to understand how potent these fungi really are.

Regularly eating blanched white button mushrooms, found in most grocery stores, has been shown to optimize immunity support in the mouth and respiratory tract. Less common varieties, including Reishi, Turkey Tail, and Shiitake, appear to attack viruses and cancer cells.

You can dice mushrooms and add them to veggie burgers, slice and cook them in stir-fries, blend them into soups, or stuff and bake them. You can also enjoy them in powders and coffee substitutes.

13.Apples

An apple a day… provides a great source of soluble fiber, which can strengthen your immune system.

A 2010 study published in Brain, Behavior, and Immunity fed mice diets of either soluble fiber or insoluble fiber. Those who were fed soluble fiber showed “profound, positive changes in their immune system,” increasing production of anti-inflammatory protein interleukin-4 and recovering much quicker from induced bacterial illness.

Other studies have shown apples to have robust antioxidant activity. This is important because antioxidants help protect your cells from damage and can lower your risk for infections and disease.

Enjoy apples whole, sliced, or blended into homemade applesauce, or baked with peanut butter and raisin filling for a delicious natural dessert.

14.Sunflower Seeds.

Sunflower seeds are full of vitamin E, containing 82% of the daily value in just one-quarter cup.

Vitamin E is a powerful antioxidant known to reduce the risk of inflammation-related diseases, protect your body from cell damage, and fight oxidative stress that can lead to illness. Sunflower seeds also create antibodies that can help fight infections.

You can toast sunflower seeds, eat them raw, add them to a salad, or blend them into sunflower butter.

15. Almonds

Almonds are another excellent source of vitamin E. They also contain manganese, magnesium, and fiber.

A small handful or a quarter of a cup of almonds is a healthful snack that may benefit the immune system.

16.Red peppers

Red peppers have twice as much vitamin C as citrus fruits. They also contain vitamin E and beta-carotene, which may give you extra immunity support.

A 2010 study published in the Journal of Pharmacy and Pharmacology found that capsaicin in red peppers induced an anti-inflammatory effect, possibly through inhibiting inflammatory cytokine production.

Red peppers are versatile. You can enjoy them raw, roasted, stir-fried, or as part of a soup, salad, or pasta dish. Varieties range from mild to very spicy.

others ways to boost the immunity system.

Washing hands properly may help make the immune system stronger.

The following lifestyle strategies may make a person’s immune system stronger:

avoiding smoking

exercising regularly

maintaining a healthy weight

avoiding alcohol or drinking in moderation

getting enough sleep

minimizing stress

practicing correct hand-washing and oral hygiene

conclusion:

Enjoying the 15 immune-boosting foods covered in this article may strengthen people’s immune system and improve their ability to fight off infections and also from corona virus.

That said, it is important to remember that the immune system is complex. Eating a healthful, balanced diet is just one way to support immune health.

It is also essential to be mindful of the other lifestyle factors that may affect immune system health, such as exercising and not smoking.

Anyone who gets frequent colds or other illnesses or if there is any symptoms of corona or anyone feels their immnuity system low  should speak to a doctor.

Hope this article will be useful in self-quarantine.please share this article to your friends,family,relatives.

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