How to build strong immune system?

 A strong immune system helps to stay healthy.

What is immune system?

The immune system is defense force of the body which fight against every foreign invader come in contact. To win every battle inside the body we have to strengthen them and make it a strong immune system.

The immune system comprising of cells, tissues, organs and proteins. Together, these carry out bodily processes that fight against pathogens, which are the viruses, bacteria, and foreign bodies that cause infection or disease.

Immune system keeps the record of pathogen (microbe) which it has encountered in its life span till now and builds antibodies to kill them. Whenever in future it recognizes foreign invader, it releases antibodies to fight against them.

So you must be thinking about if it is this much important to our body so how to boost immune system and make it strong immune system. Here's a solution, taking specific foods into the diet strengthen a person’s immune response.

Keep reading to know how to build strong immune system by incorporating 15 foods that boost the immune system.

What are foods for strong immunity system?

A diet plays a vital role in staying healthy. The following foods may help to build strong immune system:

1. Citrus fruits 

Citrus fruits are an excellent source of vitamin C, because we can't produce and store vitamin C, we have to take it in our diet list.

Vitamin C enhances synthesis of white blood cells which is key to fight against infection. It is easy to have citrus fruits daily.

Popular citrus fruits are:

• Oranges

• Grapes

• Lemons

• Clementine

• Tangerines

• Limes

many people turn to these fruits when they feel a cold developing.

2. Red bell pepper 

If you think citrus fruits are only source of vitamin C then you will be surprised

 to know that red bell pepper contains 3 times more that oranges of Florida. 

Also it has beta carotene. For people trying to avoid the sugar in fruit, red bell peppers are an excellent alternative source of vitamin C.

Stir-frying and roasting both preserve the nutrient content of red bell peppers better than steaming or boiling from trusted source.

3. Blueberries

Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system. Study from trusted Source noted that 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.

4. Kiwi

Like citrus fruits, kiwis are naturally enriched with a ton of essential nutrients, containing folate, potassium, vitamin K, and vitamin C.

As we know already, vitamin C boosts the white blood cells, while kiwi’s other nutrients keep the rest of your body functioning properly.

5. Papaya

Papaya is another fruit loaded with vitamin C. The daily recommended amount of vitamin C in a single medium fruit. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.

Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.

6.Turmeric

Turmeric is a yellow spice that we use in cooking. Consuming turmeric improves a person’s immune response. This is due to the qualities of curcumin, a compound in turmeric. Curcumin has antioxidant and anti-inflammatory effects.

 Research shows that high concentration of curcumin helps to cure exercise induced muscle damage.

7. Broccoli

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

The conventional methods of cooking broccoli are steaming, boiling and frying but Research has shown that it should be steamed in order to remain nutrients in it.

8. 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 converts into vitamin A.

It helps to make skin healthy and may even provide some protection against skin damageTrusted Source from ultraviolet (UV) rays.

9. Spinach

Spinach may build strong immune system, because it contains many essential nutrients, antioxidants and beta carotene, including:

• flavonoids
• carotenoids
• vitamin C
• vitamin E

Vitamins C and E can help for boosting immune system, flavonoids may help to prevent the common cold. As broccoli it has to be cooked light so that nutrients remain in it, spinach also require same treatment from trusted source.

10. Ginger

Ginger is another ingredient mostly people go for after getting sick. We use ginger in a variety of dishes and desserts, as well as in teas.

According to research Ginger helps to decrease inflammation which in turn helps to reduce a sour throat and inflammatory diseases. However, more research is necessary to confirm whether or not it can effectively prevent illness.

11. Garlic

The common home remedy for the prevention of colds and other illness is garlic.

From trusted source, looked at whether taking garlic supplements containing allicin reduced the risk of getting a cold.

12. Green tea

Drinking it may also strengthen the immune system if we use green tea. Green tea contains flavonoids which is type of antioxidant. Also green tea have a small amount of caffeine, instead of using black tea and coffee we can use this with this benefits.

Green tea is good source of L-theanine, L-theanine may aid in the production of germ-fighting compounds in your T cells.

13. Sunflower seeds

When it comes to immune system vitamin E followed by vitamin C. Sunflower seeds are rich source of vitamin E and also Vitamin B-6, phosphorus and magnesium. For regulating and maintaining immune system vitamin E plays important role. Another vitamin E rich foods are avocado and leafy greens.

14. Almonds

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

It's fat soluble vitamin which means it requires fat to be absorbed. A small handful of almonds is a healthful snack that may benefit the immune system.

15.Yogurt

Using plain yogurts rather than the kind that are flavored and loaded with sugar. You can sweeten plain yogurt yourself with fruits or a drizzle of honey.

Yogurt can also be a great source of vitamin D, Vitamin D helps to regulate the immune system and is thought to build strong immunity to defenses against diseases.

This is how we build strong immune system by just incorporating these 15 foods.

SUMMARY 

The 15 strong immune system making foods covered in this article may strengthen people’s immune system and improve their ability to fight off infections.

We must know that the immune system is complex. Eating a healthful, balanced diet is only 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 and is concerned about their immune system should speak to a doctor.

NOTE : Intake of these 15 food does not mean that it will guard you from covid-19 infection, it just makes chances less to be get infected.

Thanks!!

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