World economic forum has nicely explained how our immunity system fight off threat like Covid-19 and leading name like Ayush Ministry has also published the detailed guideline on how one can do self care in such situation.
We have been receiving many questions from our readers asking about how to improve our immunity system? and hence, we are trying to share this information with you in this article.
It is our immune system that keeps us hale and hearty. Be it the times of COVID-19 or other, we must take strong measures. Doing everything in our capacity to prevent the spread of diseases is the only way out of it. One such measure is to boost the immune system to keep us healthy and capable of fighting any disease. A strong immune system is key to keep us healthy. There are specific ways to boost immunity. This includes eating certain types of food and following certain lifestyle practices.
The human body’s immune system works with many organs, tissues, and cells. They help in carrying out the processes to fight pathogens like bacteria, viruses and foreign bodies. This helps in preventing any infection or diseases. As the immune system detects any pathogen in the body, the immune response is triggered. The immune system, as a result, releases antibodies attached to antigens on pathogens which eventually kills them.
10 Best Immune Booster Foods to Use in Your Diet:
There are some specific types of foods those are known as immunity boosters help in strengthen the immune response of our bodies. Here is the list of very important healthy foods to boost the immune system.
1) Dark Chocolate :
If you want to increase the intake of antioxidants then dark chocolate is a great source. Dark Chocolate contains an antioxidant called theobromine. It boosts immunity and protects the cells from free radicals. The free radicals are produced in the body when the food is broken or when the body comes in contact with pollutants. They damage our cells and contribute to diseases. Dark chocolate is great for improving immunity. But it should be eaten in moderation as it contains calories and saturated fat.
Turmeric is a wonder spice that is used in cooking but is a great immune booster. Turmeric has been used in the Science of Ayurveda since ages and if taken regularly, can improve your health. Turmeric has been the yellow spice that helps in fighting many diseases. Turmeric contains curcumin which helps in fighting microbes that cause infections. There are many ways to consume Turmeric apart from incorporating with food. You can take turmeric powder with honey too.
Spinach has many ingredients that boost the immune system. It contains antioxidants, nutrients and flavonoids, carotenoids vitamin C and vitamin E. The best function played by vitamins C and E is to support the immune system. Flavonoids help in preventing the common cold in the human body.
The most important part of Indian medicine, ginger is used in both dishes and desserts. It is also an important part of teas. Ginger is antioxidant and anti-inflammatory. It offers great health benefits and also prevents many types of illnesses.
Another great source of vitamin E is almonds. They contain magnesium, manganese, and fiber. A small handful or a quarter of a cup of almonds is a healthful snack that may benefit the immune system.
6) Oranges and Kiwi:
All citrus fruits are rich in Vitamin C. Oranges and Kiwis are rich in vitamin C. It helps in fighting many diseases. The diseases like cold can be prevented by increasing the intake of vitamin C. It also reduces symptoms of some diseases. It reduces the duration of the common cold and boosts immunity.
The antioxidant properties of blueberries help in boosting the immune system. Blueberries are rich in flavonoids like anthocyanin, which have enormous antioxidant properties. This helps in boosting the immune system. They also help in improving the function of the respiratory tract. It also improves the immune system of the upper respiratory tract infection. This makes it one of the important components to boost immunity and fight diseases.
8) Oily fish:
The best ingredient of oily fish is the omega-3 fatty acids that help in boosting immunity. They enhance immune cell function and help in fighting immunity. Fish oil is rich in DHA and it enhances the activity of white blood cells. The B cell that fills up fish oil works as the best immunity enhancer. The fishes like salmon, pilchard, tuna and other oily fish are a good source of omega-3 fatty acids.
Full of active cultures, yogurt help to stimulate the human immune system which fights diseases. Plain yogurts are full of healthy fruits and healthy honey which is also good for health. Yogurt is also a great source of many other minerals and vitamin D. Vitamin D is useful in regulating the immune system. It boosts the natural defenses of the body.
10) Sweet Potatoes:
Beta carotene is a type of antioxidant in the skin of sweet potatoes. This gives its skin an orange color. It is a major source of vitamin A. The antioxidant makes the skin healthy. It also protects the skin from damage due to ultraviolet rays.
Apart from consuming special foods, certain lifestyle strategies make the immune system strong. These changes include:
- avoiding smoking and alcohol,
- getting at least 8 hours of sleep,
- maintaining a healthy weight,
- minimizing stress, and
- regular exercise
Apart from this, it is vital to practice good oral hygiene and keep washing hands regularly.
By following all the above practices we can keep our immune system healthy.