Certain food/ food supplements and happiness can keep our immune system effective. We can fight infections with strong immune system. Now the question is how we should boost our immunity.There are 2 ways
1. Provide everything that immune system requires, in form of food and food supplements. And
2. Remain, cool, calm and happy
Let us see what foods and supplements we should take
Vitamin C is an essential micronutrient, a potent antioxidant and supports various cellular immune responses. Deficiency of Vitamin C will result in to weaker immunity and we will become susceptible to infections.
Our body needs higher amounts vitamin C during infections due to enhanced inflammation and metabolic requirements. Vitamin C supplementation will be able to both prevent and treat respiratory and systemic infections.
For prevention of infections, we require vitamin C at dose rate of 100-200 mg/day. For treatment of established infections we require vitamin C at dose rate of 1-2 grams/day.
Since our body doesn’t produce or store it, we need it daily for continued good health
Sources of Vitamin C
1. Fruits
Citrus Fruits like grapefruit, oranges. Tangerines, lemons, limes, Clementine are rich source of Vitamin C. Papaya is loaded with vitamin C & B, potassium and folate. A single papaya contains 224 percent of the daily recommended amount of vitamin C. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects. Kiwi is naturally full of essential nutrients, including folate, potassium, vitamin K, and vitamin C.
2. Vegetables:
Please note that Vitamin C rich vegetables are healthiest when cooked as little as possible so that it retains its nutrients.
Spinach and Red bell peppers are packed with vitamin C, numerous antioxidants and beta carotene.
Broccoli is packed with vitamins A, C, and E, as well as many other antioxidants, minerals and fiber.
Garlic has value in fighting infections. According to the National Center for Complementary and Integrative Health, garlic may also help lower blood pressure and slow down hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as Allicin.
Ginger may help decrease inflammation, which can help reduce a sore throat, nausea and inflammatory illnesses.
Ginger packs some heat in the form of gingerol and may help decrease chronic pain and may lower down cholesterol levels
You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Also, research shows that high concentrations of curcumin, can help decrease exercise-induced muscle damage.
3. Green Tea:
Both green and black tea are packed with antioxidant, e.g. flavonoids. Green tea has high levels of powerful antioxidant, called Epi-gallo-catechin-gallate, or EGCG.
The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.
Green tea is also a good source of the amino acid L-theanine, which aids in the production of germ-fighting compounds in T-lymphocytes.
4. Vitamin E
Vitamin E is key to a healthy immune system. It’s a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin E and also have healthy fats. Sunflower seeds are full of nutrients, like phosphorous, magnesium, vitamin B-6 and vitamin E.
Other foods with high amounts of vitamin E include avocados and dark leafy greens.
5. Yogurts and probiotics
These cultures may stimulate our immune system to help fight diseases. Try to get plain yogurts rather than the pre-flavored and sweetened ones. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.
Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
To know more about how happiness boosts our immune system please watch these two videos on YouTube channel of Dr. Rakha
1. Happiness boosts immunity
2. How to enhance happiness