Our immunity system is our body’s defensive layer. It gives body strength against various bacteria & viruses. Even when you’re sleeping, your immune system is awake and constantly fighting against germs and bacteria. Immunity comes from the food you eat and the supplements take. It’s a well-known fact that what you eat impacts your immune system as well.
In case of deficiencies of specific nutrients, there are chances of worsening of immune function. In your diet, when you don’t intake enough of the antioxidant vitamins, vitamin A, C and E, the immune system gets ore prone to damage. Sufficient quantities of Vitamins and Minerals like B-vitamins are also essential for healthy immune function. Deficiency of various minerals like iron, zinc and selenium can impact immune function. Immune function declines with age. So it’s important that old age people get a sufficient quantity of vitamin and minerals in the diet.
Food that can be included in diet:
1. Papaya: Papaya is another fruit loaded with vitamin C. You can find a good amount of 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.
2. Garlic: Garlic is found in almost every cuisine. It adds taste to food and it’s a superfood for your health. Early civilizations recognized its value in fighting infections. 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.
3. Green Tea: Green tea is packed with flavonoids, a type of antioxidant and helps in boosting immunity. Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T-cells.
4. Broccoli – Broccoli is rich in vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fibre, broccoli is one of the healthiest vegetables you can put on your table. Broccoli is most beneficial when steamed rather than cooking on high heat.
5. Ginger: Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea. While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties.
6. Spinach – Spinach made our list not just because it’s rich in vitamin C. It’s also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.
7. Citrus Fruits – People like having Citrus fruits after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections. It includes fruits like Orange, Lemon, Lime, Grapefruit. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.
8. Red Bell Pepper – If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Red bell peppers contain twice as much vitamin C as citrus fruits. They’re also a rich source of beta carotene. Beta carotene helps keep your eyes and skin healthy. Beta-carotene is a powerful antioxidant that can reduce inflammation and boost immune function by increasing disease-fighting cells in the body.
9. Apple – An apple a day keeps the doctor away. Rich in Vitamin A, B, C and antioxidants, Apple is a must to add in diet fruit. It helps fight against bacteria and increases Immunity.
10. Water – Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions. Because your body loses water through breathing, sweating, and digestion, it’s important to rehydrate by drinking fluids and eating foods that contain water.
Note:
Do at least 1-hour workout/ Yoga/ Cycling/ Running. Be active and motivate others also.
Sleep for at least 7-8 hours a day.
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