It is common knowledge that you are what you consume. Years of research have shown that a well-balanced, nutrient-dense diet is your best protection against chronic and deadly illnesses such as heart disease, obesity, and diabetes. However, did you know that the foods you consume may also help you fight off diseases like the flu? There are several meals proven to strengthen the immune system. That implies they aid the body’s defences against sickness.
Let’s examine your immune system and the foods that impact your body’s capacity to react to threats in further detail.
What constitutes the immune system?
The immune system is the means through which the body fights itself against external dangers. This intricate network of cells, tissues, and organs detects foreign invaders such as the influenza virus. Using your so-called white blood cells, it then initiates an automated, coordinated reaction to help you recover. When the immune system is robust, the body is better equipped to combat illness. When your immune system is compromised, you are more susceptible to illness.
Your immune system is also essential for combating illnesses like cancer. Immunotherapy is a kind of treatment that stimulates the immune system to fight malignant cells. Given its significance to your health, we must do all possible to maintain a robust immune system.
What are super nutrients?
In recent years, the phrase “superfoods” has been used to describe anything from the common blueberry to the rare goji berry. There is no such thing as a superfood, though. The phrase is a marketing term used to describe some meals that are “nutrient-dense,” or rich in nutrients and minerals that your body may utilise to boost its health and fitness.
These meals may affect your health and help your body function at its optimum. However, it is essential to keep in mind that they cannot cure or prevent illness.
10 foods that strengthen the immune system
The following are 10 foods believed to strengthen the immune system. Start receiving the advantages of these nutritious powerhouses by consuming any or all of them.
Berries. You can’t go wrong by including these nutrient-dense sweet snacks into your normal diet, since they are available in a broad range. From local blueberries and blackberries to international goji and acai, these small morsels are loaded with vitamins and minerals to give you the energy boost you need. Enjoy them in yoghurt or a smoothie, or as a less sugary but still sweet dessert alternative.
Omega-3 fish oil Salmon, tuna, and mackerel, which contain high quantities of omega-3 fatty acids, are known to improve the activity of white blood cells, which fight illness. These healthy fats are beneficial to the heart and brain as well as the immune system.
Leafy greens. Dark vegetables such as spinach, kale, and collard greens are known to be rich in vitamin C, antioxidants, and beta carotene, all of which aid in the battle against illness. They are also beneficial for the heart, brain, and intestines.
Seeds and nuts. Several vitamins and minerals (B-6, magnesium, phosphorus, and selenium) included in nuts such as almonds and walnuts as well as seeds such as sunflower assist regulate and sustain the immune system. Add them to salads or eat a few as a nutritious energy-boosting snack.
Spices. In addition to adding flavour to your meal, garlic, ginger, and turmeric are ancient spices that have long been believed to have antimicrobial characteristics. Don’t be hesitant to add some spice to your recipes.
Citrus fruits. Most citrus fruits, including oranges, grapefruits, tangerines, lemons, and limes, are rich in vitamin C, which is believed to aid in fighting illness by boosting your white blood cell count. Don’t forget to include these sour fruits in your normal diet, whether you eat them whole or squeeze their juice over your meal.
Poultry. Chicken soup has several health benefits. Vitamin B-6, which may decrease inflammation and is required for the generation of new red blood cells, is abundant in poultry, as is zinc, which boosts the synthesis of white blood cells. Don’t wait till you have a cold to enjoy a cup of warm, soothing soup.
Vegetables with vivid colors While citrus fruits are often thought of as a source of vitamin C, vividly coloured veggies such as red peppers contain even greater concentrations. Carrots’ beta carotene is also beneficial for your eyes and skin, as well as your immune system.
Yogurt. With its “living and active cultures” and vitamin D, this fermented meal may activate your immune system to help you fight sickness. Look for products without added sugar and sweeten them with honey or fruit instead (like berries, for an additional boost).
Coconut oil. Olive oil, a cornerstone of the Mediterranean diet, is a heart- and brain-friendly beneficial fat. Additionally, it strengthens your immune system by reducing inflammation in your body.
Other naturally enhancing the immune system
In addition to consuming nutritious foods, your immune system will benefit from adopting a healthy lifestyle.
• Exercise frequently. Aim for 30 minutes of exercise each day, five days per week, and include cardio and weight training.
• Don’t smoke. Quitting smoking is one of the healthiest decisions you can make. There is assistance available to assist smokers with quitting.
• Manage your stress. Everyone in life experiences stress. Chronic stress, on the other hand, might damage the immune system. You can control your stress and improve your mental and physical health.
• Get the appropriate vaccinations. We are extremely lucky to have immunisations to assist us combat common diseases like influenza, pneumonia, and COVID-19. Ensure you are up-to-date on your vaccinations.
Only consume alcohol in moderation. It is essential to keep in mind that alcohol is a depressant, a chemical with far-reaching effects on the body. Please consume alcohol in moderation.
• Maintain a healthy weight. Numerous bodily systems, including the immune system, are strained by excess body fat. Eating properly is one of the greatest methods to control your weight, and it will keep you healthy by strengthening your immune system with nutrient-rich meals.
• Get sufficient sleep. The Centers for Disease Control and Prevention (CDC) advises seven to nine hours of sleep every night for healthy individuals. The quantity and quality of your sleep might also have an effect on your immune system. There are strategies to enhance your sleep if you do not receive a decent night’s rest on a regular basis. • Observe proper hygiene. One of the easiest and most efficient methods to maintain health is by often and properly washing our hands.
