It gives the body the ability to fight against any type of microorganisms (disease causing bacteria, viruses, etc.), it gives our body the power to fight against diseases.
Foods play an important role in increasing the immunity of the body. Fresh fruits and vegetables contain plenty of antioxidants and protect the body from various diseases. Researchers believe that diet, exercise, age, mental stress and other causes also have an effect on immunity, in addition to a normal healthy lifestyle is a very good way to increase immunity.
Today, through this article, we are going to tell you about the benefits of foods of different nutrient groups and about the things that eating and incorporating into the daily routine strengthen the immunity power.
Adopt healthy lifestyle to increase immunity – Adopt healthy living strategies to Increase Immunity.
To increase immunity, first of all choose a healthy lifestyle. To increase immunity, it is necessary to follow some general health-related guidelines. Along with immunity, every part of your body will also start functioning in a very effective way with the help of these suggestions.
The suggestions are as follows –
Do not smoke (Read more – Home Remedies to Quit Smoking)
Eat a diet with nutritious vegetables, fruits, whole grains and low saturated fat.
Exercise daily.
Keep your weight balanced.
Keep your blood pressure normal.
If you drink alcohol, then consume it to a minimum.
Get enough sleep.
Be sure to wash your hands before eating.
Wash the vegetables thoroughly before cooking so that you do not get any kind of infection.
Get your medical examination done regularly.
Increase your immunity by including these nutrients in food – add these nutrients to improve your immunity in your diet
The immune system can be improved by certain nutrients included in our diet.
Vitamin A & E- Vitamin A and Vitamin E are a type of powerful antioxidants that prevent inflammation (inflammation) as well as increase the cells fighting diseases in the body.
Take these food items for Vitamin A-
Vegetables such as carrots, yellow and paprika, pumpkin, sweet potato
Fruits like- Mango, Apricot, Orange, Papaya, Melon, Grapefruit
Dairy products like milk and milk products like cheese, curd etc.
Vitamin E-
Apricots, kiwi, almonds, peanuts, hazelnuts, chilgozes (pine nuts), olives, sunflower seeds, pumpkin seeds
Vegetable oils like wheat germ oil, sunflower oil, soybean oil, almond oil
Mustard and turnip greens, broccoli, pumpkin
Vitamin C- Vitamin C contains antioxidants that protect the body from damage and infection due to free radicals. Vitamin C rich foods are-
Fruits like- Lemon, Orange, Grapes, Papaya, Strawberry, Amla
Vegetables like- broccoli, green chillies, red and yellow capsicum, tomatoes
Vitamin D – Many research has shown that vitamin D proves beneficial in preventing viral infections and respiratory infections.
Mushroom
Food containing vitamin D fortification
Sit in the sun
Iron (iron element) – Iron deficiency leads to immunocompromised, which leads to lack of immunity. Therefore, keep plenty of iron in your food. For this, take these food items-
Low-fat meat or chicken,
Spinach, broccoli, lettuce
Whole Grains, Beans, Peas, Bean Sprouts
Jaggery, dates
Use iron utensils for cooking
Selenium- The antioxidants present in it protect the body from free radicals and protect the body from infection of diseases. For these, eat these food items.
Tuna Fish, Shrimp, Chicken
Bananas
Rice, Whole Wheat Bread or Bread
Potatoes, Mushrooms
Chia Seeds
Zinc- It helps to increase white blood cells, which prevents infection. Eat for
Seafood like crab, oyster and lobster
Red meat, chicken and egg
Milk and milk products
Chickpeas and other beans
Nuts and seeds such as almonds, peanuts, chilgozes (pine nuts), sesame seeds, pumpkin seeds
Probiotics- Probiotics, ie gut bacteria, are bacteria that help to maintain the digestive system and boost the immune system. For probiotics, you should take them-
Dairy based products- milk, cottage cheese, yogurt, milk powder, buttermilk, yakult, kafir
Soya milk and its products
Kimchi, Probiotics Cereals and Nutrition Bars
Omega 3- These make the work of probiotics effective, so that our stomach is healthy and the immune system can be strengthened. For this-
Fish oil
Chia seeds, flax seeds and walnuts
Linseed oil and soybean oil
Omega 3 Photified Cereals, Juices, Milk and Soy Beverages.
Eat balanced diet to increase immunity – Eat balanced meal to boost your immunity
Balanced diet – Apart from including these foods in your diet, it is very important to have a balanced diet and adequate energy daily so that you can meet your daily nutritional requirements. This will help in avoiding nutritional deficiencies and will help in improving the immune system. For your balanced diet, include whole grains, peeled lentils, colourful vegetables and fruits in your diet. Milk or milk products should be made at regular intervals. Use the best quality fats, including a small amount of almonds, walnuts or peanuts. Drink 2-3 litres of water daily.
Beverages that improve the immune system – health drinks to improve your immune system
Turmeric milk is also called “Golden Milk” or try to take turmeric tea in between your meals. Apart from this, you can add any other spices (black pepper, ginger, cardamom, cloves) with green tea. With this, you will be able to consume 2 nutrients simultaneously. The flavonoids present in these spices are very beneficial in boosting your immune system.
Eat garlic for immunity – how to eat garlic for immunity
Garlic is considered one of the foods that enhance our immunity. Garlic is an anti-oxidant-rich element that gives our body the power to fight many types of diseases. Apart from this, garlic contains an element called allicin that gives the body the power to fight many types of infections and bacteria.Use of garlic protects against diseases such as ulcers and cancer.
Flaxseed For Immune System
Flaxseed is a very good immunity booster for our body. It has many properties to keep the body healthy. Regular consumption of flour helps the body get rid of many diseases. Flaxseed contains alpha-linoleic acid,omega-3, and fatty acids,which help to increase the immunity of our body.
Green Tea For Immunity
Green tea is rich in anti-oxidant properties, so it is used to increase the body’s immunity, reduce weight and obesity. It contains polyphenol which makes the body strong to fight against diseases and also reduces inflammation. Along with this, it also helps the digestive system and brain to function properly.
How to boost immune system with spices and herbs? Or How to enrich your immunity with spices and herbs?
Black pepper, fenugreek seeds, turmeric, ginger, cinnamon, cardamom, cloves, oregano – the antioxidants present in them increase the body’s ability to fight against diseases. They can be used on tea, decoction, chutney, salad and other ways.
Eat turmeric for immunity – Turmeric Powder For Immunity
Turmeric is rich in anti-oxidant properties, hence it is called a good immunity system booster. In addition, turmeric also works to purify the blood and improve the colour and appearance of the body. Turmeric has properties that help protect the body from serious diseases ranging from cancer to Alzheimer’s. In addition, the salt of cur cumin in turmeric controls the level of sugar in the blood of the body, so that the metabolism of glucose is maintained and the person can stay away from diseases like diabetes.
Cinnamon for improving immune system – Cinnamon For Immune System
Cinnamon has anti-oxidant properties that help prevent blood clotting and prevent harmful bacteria from growing. In addition, cinnamon also controls the body’s blood sugar and cholesterol.
How important is exercise for immunity – Exercise for immune system
Exercise is very important for a healthy lifestyle. It helps in fighting against heart, blood pressure, body weight and various types of diseases. But is it beneficial to increase your immunity in a natural way? So let us tell you that just as diet contributes to our health, exercise also helps in promoting immunity. Exercise helps to reduce the level of stress hormones, cortisol, which reduces the immune system when there is more in the body. This can be controlled by exercising daily, for this-
• 30 minute brisk walk or run
• Cycling or trekking
• Play with children or pets
• Aerobics or zumba
• Dance
• Yoga
Stress affects immunity – Stress affects immune system
Stay away from stress- As we have just read that the hormones secreted due to stress, they work to reduce the immune system. To prevent this, do yoga and meditation daily. Get a good 6-7 hours sleep. Read books, talk to friends – family. See a doctor if you have more problems.
