Keeping the health in a stable state is one of the biggest achievements in life. If you are unhealthy, you cannot do anything. A stout health is a divine blessing. People who suffer from illness realize the authenticity of the statement. So, it is imperative to maintain a balanced health that is free from diseases and physical troubles. To get the desired health, you will need a healthy immune system.
Only having physical exercise in not enough to get you the proper immune system that is effective in illness prevention and thus keeping you fit for everything. You are also in need of some extra nutrient beside your regular diet. The diets are available everywhere and enriched with vitamins and other necessary substance to keep the immune system strong.
What Factors Can Depress our Immune System?
- Older age:
When people are getting older, our immune system becomes inactive. Our main immune-related organs are bone marrow or thymus, which do not make more immune cells to fight against infections. Otherwise, micronutrient deficiencies are also a cause of less immune system.
- Environmental toxins:
Smoking or any other harmful particles cause environmental pollution, and it affects our immune system. We can’t do any regular activity due to suppress our immune cells.
- Excess weight:
Obesity is also a cause of less immune system because it promotes the inflammatory systems. It also promotes the influenza virus due to less T-cell functioning, which is a white blood cell.
- Poor diet:
Low diet or malnutrition can’t help to continue the normal cell activities. As a result, it causes less immunity.
- Chronic diseases:
Chronic diseases hamper the regular activities of the cells, and people feel tired or less immunity.
- Chronic mental stress:
Cortisol is a hormone, and it releases stress and suppresses the inflammation and the white blood cells. As a result, we lose our proper immunity.
- Lack of sleep and rest:
To keep your body fit and refresh, need a fresh sleep. Because in this time, the cytokine is hormone released and fight against the infection. Short timing sleep can’t produce proper cytokine, and that’s why we feel less immunity.
Here are best 10 foods that will make your immune system Healthy:
01. Organic Vegetables:
Most of the vegetables are grown using different sorts of fertilizers, chemicals and insecticides. Consuming such vegetables is harmful for health and destroys the immune system gradually. Try to get a source of organic vegetables. Have them regularly on your meal. Fee the change.
02. Spices and Herbs:
Spices and herbs have long been considered as the protector of the immune system. Usually the herbs contain natural food values. Spices like garlic, turmeric, clove etc. are also very useful to keep your immune strong as the agents, antioxidants and properties of the spices destroy the immune viruses. Thus the immune remains clean, safe and healthy.
03. Drink Liquids:
Usually liquid is helpful for your muscles and cleans toxins of the body. In some drinks- like green tea, there are antioxidants that help to improve the metabolism and thus you body becomes able to consume foods easily. Besides, water is also helpful to keep the skin moisture and clears the bowel movements. So, for a healthy immune system, you are to drink water or green tea or other liquids more.
04. Fiber Enriched Fruits:
Fruits containing fiber are best for maintaining a healthy immune system. So, it is better to increase the intake of fiber containing fruits like apple, barley, oats etc. These are enriched in different sorts of proteins that make the immune system strong to prevent diseases. Regular consumption of the fruits is highly helpful to health and boosts the immune system.
Mushrooms are filled with natural proteins, vitamins, calcium, minerals and fibers, and thus helpful for immune system. The properties of mushrooms are famous for enhancing the immune system from a long time ago. So, adding up mushroom on the menu is a wise idea for a healthy immune system.
Vitamins are essential for our immune system. It is found more in fruits and particularly the vitamin C is more effective to form the cells. So, you can raise the intake of vitamin C enriched fruits like orange, pineapple, kiwi etc. Vitamin D is also helpful in this purpose. Possibly consume the vitamin enriched foods daily and you will feel vigorous inside for the strong immune system.
07. Foods With Omega 3:
Omega 3 plays an important role in preserving the immune system. It is available in fish and fish oil. It is also helpful for heart too. So, the idea good enough to raise the omega 3 level in your daily menu if you are looking for a healthy immune system.
08. Organic Meats:
Organic meat refers to the meat collected from the animals fed with organic foods or grass. Usually the animals are farmed and are not fed organic elements. It is highly important to pick the meat carefully to maintain a healthy immune system.
09. Vegetable Oils:
Vegetable oils are the other elements for building our immune system. The oils are filled with natural protein and antioxidants which is essential for keeping the immune stout. You can use olive oils, sunflower oils in your cooking and also may use a few drops on your side dishes and even in salads.
Milk is one of the most important food elements that contain almost all sorts of food values. It is helpful to keep the immune strong. Regular consumption of milk raises the metabolism power and makes you sleep well. So, it is imperative to take a glass of milk every night before you go to bed.
8 Steps are Available to Help Support a Healthy Immune System:
- Make a balanced diet chart were vegetables, whole grain, plenty of water, whole fruits, and lean proteins. You can follow the Mediterranean diet but must include these foods items also.
- When you can’t meet up with the balanced diet correctly, you can eat RDA containing multivitamins to get several vitamins.
- Stop smoking, and it is a must.
- You can drink alcohol but not directly and must in moderation.
- Always try to maintain at least a single exercise regularly.
- Maintain early to bed and early to rise and take a minimum of 7 to 9 hours sleeping. Our body’s regular activities as like circadian rhythm, depending on the proper sleeping time. So take a fresh and full sleeping to get energy.
- Though stress is part and parcel of our daily life but manages it smartly, never impute its effect on your daily life. Talking with a good friend, taking meditation, practicing exercise are the tips to manage your stress.
- Washing hands properly before or after eating, or coming from the outdoor, after coughing, blowing the nose, etc.
Supporting Nutrients Healthy Immune System: Vitamins, Minerals, and Antioxidants:
We get vitamins like vitamin C, beta-carotene, vitamin E, etc. from the vegetables and fruits. Those are responsible for boost up the immunity system. On the other hand, these food items also riches with antioxidants, which can reduce oxidative stress.
Beta-carotene is a kind of anti-oxidant that can reduce inflammation and improve our immune functioning. It fights against diseases and makes our body fit. We get beta-carotene from carrots, potatoes, green leaves, and vegetables also.
- Vitamins C and E:
Vitamin C and Vitamin E work as the antioxidants, and we get them from oranges, broccoli, strawberry, vegetables, fruits, red peppers, seed, nuts, spinach, etc. It helps to reduce free radicals and increase the immune system of the body.
- Vitamin D:
Vitamin needs to damage the viral infections such as respiratory infections; reduce the pro-inflammatory compounds. Some chronic diseases as hepatitis, tuberculosis, cardiovascular diseases are linked to Vitamin D lacking. Plant-based milk, fortified cereals, and supplements are working as the source of Vitamin D.
For boost up, the white blood cells need zinc because it fights against invaders: nuts, sesame seeds, lentils, beans, pumpkin seeds recommended as the source of zinc.
FAQ about Immune System:
Q. When does your immune system get weaken?
Answer: Immune system may get weaken or lacking at any stage due to some specific reasons. But, after 65 age, the immune system is not functioning correctly.
Q. Does the cold season give you a weak immune system?
Answer: It is not valid, in the winter season, we are trying to place in the indoor mostly to get away from the weak immune system. But it not proved that moderate cold increases your infection susceptibility.
Q. What are the symptoms of the weakened immune system?
Answer: Some specific symptoms notice the weakened immune system, such as autoimmune disorders, blood abnormalities, internal organ inflammation. Otherwise, children’s growth delay, causing diarrhea, abdominal cramping, appetite loss, etc. are the weakened immune system symptoms.
Q. When the cells respond to the effects of aging?
Answer: When the cells get more extensive and unable to multiply, it notices the aging. Some other signs also have increased pigments, fatty parts in the cells, loss of cell activity, functioning abnormality, etc.
Q. What are sources of Vitamin D, E, and C?
Answer: Vitamin D, E, and C are the essential elements for the functioning of our body. Fortified cereals, milk plant-based supplements are the source of Vitamin D. Oranges, broccoli, vegetables, red peppers, fruits, seed nuts, spinach, etc. are the source of Vitamin C E.