How can you improve your immune system? On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms. But sometimes it fails: A germ invades successfully and makes you sick. The immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony.
Researchers are exploring the effects of diet, exercise, age, psychological stress, and other factors on the immune response, both in animals and in humans. In the meantime, general healthy-living strategies are a good way to start giving your immune system the upper hand.
The food we eat have a significant role in our immunity, lack of nutrients make us weak and leads to sickness. So, let take a look at some foods which help to boost our immunity.
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.
Blueberries
Blueberries contain a type of flavonoid called anthocyanin, which has antioxidants properties that can help boost a person’s immune system and flavonoids play an essential role in the respiratory tract’s immune defense 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.
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.
Oily fish
Salmon, tuna, pilchards, and other oily fish are a rich source of omega – 3 fatty acids. Intake of omega – 3 fatty acid 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.
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.
Sweet potatoes
Sweet potatoes are rich in beta carotene, a type of antioxidant that gives the skin of the potatoes its orange color.
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) rays.
Green tea
Green tea contains only a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee. Drinking it may also strengthen the immune system.
As with blueberries, green tea contains flavonoids, which may reduce the risk of a cold.
Ginger
Ginger is use in a variety of dishes and desserts, as well as in teas. According to a review, ginger has anti-inflammatory and anti-oxidative properties and is likely to offer health benefits. However, more research is necessary to confirm whether or not it can effectively prevent illness.
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.
Incorporating these specific foods into the diet may strengthen a person’s immune response. As always says precautions is better than cure, boost your immunity by eating healthy and do exercise, build stamina and resist all the disease.
