Recently we have been hearing a lot about maintaining good health due to the spread of airborne and waterborne diseases. Everyone is telling us to stay indoors to protect ourselves but is there anyone telling you what can you take to boost your immune system? To win the battle against not only corona which is now considered an airborne disease but also other immunity-related diseases that you may encounter later in your life.
Immunity
As the person grows older the immune system may not work to its maximum potential because of various reasons, for example, there is a decreased production of immune cells. People with chronic diseases and low immunity are most likely to suffer.
Immunity is the ability of our body to fight against the disease. Different types of cells are produced by our lymphatic system and they act as immunity warriors. However, it is important to take care of our body by boosting our immune system. Immunity boosters speed up the body’s healing process. Consumption of immunity boosters can replenish a lot of essential nutrients, vitamins, minerals, etc. in the body.
When we talk about immunity boosters, the first thing that comes to our mind is immunity shots. People spend a lot of money on supplements just to stay healthy. But very few people know that immunity boosters are not only medicines but also the food we eat. Countless immunity-boosting fruits, vegetables, and even spices are present in our kitchen, which can naturally enhance our immunity and can save us from many diseases.
Here is a list of natural immunity boosters available in our home. The list contains immunity-boosting fruits, vegetables, and dry fruits.
Expert Ami Shah’s Words On Immunity
In the past few years, it has been noticed and researched that people are more prone to diseases, common flu, cough, and cold and they fall ill more frequently during season change, water change, and climate change. The major reason behind not maintaining optimum health is not having a strong immunity. Along with the elder population, children are also facing the same problem. Our immunity needs to be resistant to most microorganisms and pathogens, in turn, to protect us from diseases and common illnesses. Immunity cannot be built in a day or few months, it needs years together to build a strong immunity. Many factors affect our immunity – like diet, sleep, stress, and mental health. Diet plays are very major role in increasing or suppressing immunity. Eating too much junk food, white sugar, and added preservatives reduces the efficacy of our immune system. On the other hand having healthy foods like fruits, vegetables, and nuts helps to improve our immune system. Our Indian kitchen is rich in spices and traditional foods which work great as immunity foods. They are generally rich in vitamins like A, E, B, C, and minerals like potassium, magnesium, zinc, iron, and beta-carotene which helps in building immunity. They have antioxidant and anti-fungal properties. Some of the common foods that work as immunity boosters are citrus fruits and vegetables, garlic, ginger, turmeric, nuts, and seeds. Each food has its functional compound that works in improving immunity. It has been researched and studied that these foods help in reducing the prevalence of cough and cold, cardiovascular diseases, eye-related disorders, cancers, and neurological diseases only if these foods are consumed regularly. The benefit of immune booster foods is that consuming small portions also has great results. Incorporating these foods into everyday meals will work wonders for our immune systems.
What can you take to boost your immune system?
Broccoli
It is one of the healthiest vegetables and acts as a powerhouse of nutrients. It is an excellent source of vitamins A, C, and E and minerals like potassium, magnesium, zinc, iron, and beta-carotene. These vitamins and minerals help our immune system to work at its best. Regular consumption of steamed broccoli also reduces the risk of cardiovascular disease. Carotenoids present in broccoli are very beneficial for eye health and lowers the risk of age-related eye disorder such as cataract and macular degeneration.
Citrus fruits
Vitamin C-rich fruits like berries, oranges, lemons, kiwis, limes, grapefruit, etc are also great sources of minerals like potassium, magnesium, copper, phosphorous, etc. They are natural sources of flavonoids and beta-carotene. All these contribute to the anti-inflammatory and antioxidant properties of citrus fruits. Vitamin C works with antibodies and promotes wound healing. Vitamin C act as an antioxidant that helps in the prevention of cell damage done by free radicals produced in our body. Consumption of citrus fruits reduces the risk of different types of cancer and neurodegenerative diseases like Parkinson’s disease and Alzheimer’s.
Garlic
Popular ingredient used in cooking as it has a strong smell and delicious taste. But it is traditionally known for its medicinal properties and health benefits. It is low in calories and rich in vitamin B6, and manganese. Reduces the risk of common cold and flu, high blood pressure, and reduces high blood cholesterol levels. It has some antioxidant properties which result in reducing the risk of Alzheimer’s disease and heart disease.
Ginger
Ginger is used in various forms as traditional medicine. It helps in digestion, reduces the nauseatic effect post-chemotherapy, during morning sickness, and also gives relief during cold and flu. The key component of ginger is gingerol, known for its anti-inflammatory and antioxidant properties. The use of ginger reduces the risk of and helps our body to fight against arthritis, cancer, neurodegenerative disorders, and osteoarthritis which leads to joint pain and stiffness.
Spinach
Spinach is one of the most important and natural immunity-boosting vegetables. It is a rich source of many vitamins and minerals such as magnesium, calcium, iron, folic acid, soluble fiber, Vitamin A, and Vitamin C. The Health benefits of spinach include diabetes management and preventing cancer and asthma. It is beneficial for people with high blood pressure and also for eye health. It provides our body necessary nutrients required for cell division and DNA repair.
Shellfish
It is rich in proteins, fats, and minerals. Shellfish is a great source of lean protein. Omega-3 fatty acid present in shellfish lowers the risk of heart disease. B-12 and omega-3 also help in brain development in children. Zinc is mainly linked to a healthy immune system, as it is a necessary mineral for normal growth and wound healing, and normal sperm count in males.
Turmeric
The active compound present in turmeric that caught everyone’s attention is curcumin. It has anti-inflammatory, antioxidant, and anti-cancerous properties. Turmeric also helps in boosting our immunity and reduces virus replication as it has antiviral properties. It helps to fight against rheumatoid arthritis and inflammatory bowel disease. Anti-oxidative property of turmeric helps in preventing cells from free radical damage. In some studies, it is seen that it reduces the spread of cancer and causes the death of cancerous cells. The use of turmeric cleanses the respiratory tract and reduces the risk of cough, cold, and flu.
Almonds
Almonds are highly nutritious as they are rich in healthy fats, many vitamins, minerals, and antioxidants. It is a rich source of fiber, vitamin E, vitamin B2, copper, and phosphorous. The antioxidant property of almonds protects from oxidative damage which leads to aging and disease. It helps to reduce high blood sugar and can control blood pressure.
Sunflower seeds
They are rich in healthy fat, vitamin E, B-6, and minerals such as manganese, copper, zinc, etc. It works as an antioxidant due to the presence of vitamin E. Best way to incorporate sunflower seeds into your diet is to use its oil for cooking purposes. Sunflower seeds are rich in essential fatty acids, which have several benefits including the formation of collagen and elastin, giving smoothness to skin tissues. It helps in reducing free radical damage, slows down the aging process of cells, and lowers blood pressure, cholesterol, blood sugar, etc.
Red bell pepper
It is low in calories. Carotenoids present in red bell pepper are beneficial for eye health as it lowers the risk of macular degeneration and cataracts and protects the retina from oxidative damage. Red bell peppers are a natural source of beta-carotene and antioxidants.
Other Ways To Boost Your Immune System
Maintaining good health reduces the risk of infections or any illness. That’s why boosting your immune system is important, here are some ways that can support & strengthen your immune system.
- Eat a balanced & healthy diet: Eat fruits, vegetables, lean proteins, and immune-boosting foods as we have mentioned above.
- Stay hydrated: Drink at least 2-3 litter of water throughout the day to keep your body hydrated which supports your immune system.
- Regular exercise: Get regular exercise for at least 30 minutes a day such as walking, jogging, cycling, or swimming. Exercise helps circulation.
- Get enough sleep: Not getting enough sleep can weaken your immune system, aim for at least 7 – 8 hours of sleep each night.
- Manage stress: Stress can disturb your immune system. Practice stress-reduction techniques like meditation, yoga, or any hobby that you enjoy.
- Maintain a healthy weight: Obesity can impact immune function. Maintain a healthy weight through a healthy diet & regular exercise.
- Avoid smoking & alcohol: Smoking & alcohol consumption can also gives a negative impact on your immune functions.
- Practice good hygiene: Wash your hands properly, especially before meals. Maintaining good hygiene may help make the immune system stronger.
End note
A healthy diet plays a very important role in maintaining good health and saving us from immunity-related diseases. One can also improve the immune system by maintaining a healthy lifestyle, thoughts, feelings, moods, and beliefs influence the level of health and course of the disease. These days people are less likely to eat well or exercise regularly, habits that enhance immunity. High stress provokes individuals to adopt bad habits such as smoking and alcoholism. Optimistic thinking, getting involved in work, and building good relationships with others can increase our stress resistance. Adequate sleep and relaxation are also very important for a healthy immune system.
My name is Humera and I am an experienced Content writer and SEO analyst. With a Bachelor’s degree in Science and a background in life sciences and biochemistry, I possess a strong foundation of knowledge in the intricacies of the human body and the science behind nutrition and exercise. This background enables me to create well-researched and evidence-based content that not only educates but also inspires readers to lead healthier lifestyles.