Foods And Supplements That Help to Strength Immune System!

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Understanding the Immune System, The Foods And Supplements:

What is the Immune System?

The immune system is the human body’s defense against viruses, bacteria, infection, and more. It is very complex and beyond the scope of this blog to explain. We can’t help but be in awe of the immune system facts we know.

Cells, tissues, and organs work together to try and keep foreign invaders from making us sick. We all have what is called an immune response that initiates our own attack against what is trying to hurt us. Unfortunately, we don’t all have strong, healthy immune systems all of our lives.

As remarkable as our immune systems function most of the time,

autoimmune diseases like rheumatoid arthritis or lupus can happen when the immune system malfunctions and actually attacks itself. Also, the immune system facts that we can use to educate ourselves tell us that there are known factors that will weaken our immune systems. Age, stress, lack of restful sleep, poor diet, lack of exercise can all contribute to compromising the efficient way our bodies should fight illness.

How do we activate our immune system and how can we build a better immune system?

Knowing how to fight immune diseases can be very important if you suffer from these conditions. Immunity diseases can work in one of two ways. In the first type of disease, the efficiency of your immune system slows down or stops so that your body can not fight off normal diseases and conditions like a cold or the flu.

These conditions normally are not fatal, but if your immune system does not work properly they can be. AIDS is one type of this disease. In this case, your own immune system starts to attack normal tissues in your body, causing unrepairable damage. These are called autoimmune disorders and can be treated but not cured. Lupus is one example of this disease type.

Getting Your Supplements:

Vitamin C food sources for immune system health are an important part of everyone’s healthy diet. Your body processes and functions need this vitamin for optimum health and efficiency.

Foods rich in vitamin C include citrus fruits like oranges, strawberries, and many other fresh fruits and vegetables. This vitamin is water-soluble and is easily destroyed by heat or processing. This vitamin prevents aging symptoms and protects against free radicals which cause cell damage, as well as offering many other benefits including those for your health.

Natural food sources of zinc are also important:

This mineral is crucial for immune system support, as well as growth, development, and many other systems and processes in your body. Seafood like oysters, organ meats such as liver, and most protein sources including meats and many kinds of cheese are high in this essential mineral and offer a wide variety of health benefits. It is important to include these foods in your diet frequently to ensure you get enough zinc for a healthy immune system and body.

There’re Easy Ways To Keep Your Immune System Healthy:

If you are wondering how to strengthen your immune health, this can be done in several ways.

Washing your hands often
Cough into your sleeve (and encourage others to do that)
Make it a priority to eat a healthy diet that has nutrients to strengthen your body.
Eat a healthy diet that includes lots of fresh fruits and vegetables, as well as adequate amounts of protein and fiber. This will ensure your body has the vitamins, minerals, and other nutrients needed for an efficient healthy immune system.
Get plenty of exercise, because this will also strengthen your immune system. If you smoke, you better stop right away.
Stop smoking, Smoking cigarettes damages your immune system response and can cause you to get sick or worse.
Get a full eight hours of sleep each night, to ensure you are rested and not run down.
Reduce stress, because it can lower your immunity and make it less responsive. These steps will optimize your immune health, and protect you better against threats.

Also,

Eliminate sugar and food allergens from your diet. Studies show that just a small amount of sugar can impair white blood cells up to 50% for very short periods of time. Therefore, watch out for how much fruit juice you drink as they have just as much sugar as regular sodas. Also, by identifying and eliminating your food allergens, the immune system will be spared to combat other invaders rather than the allergens.
Consume alcohol in moderation. Alcohol has a tendency to cause a breakdown in the liver cells and can lower the efficacy of the immune system. Two drinks for men and one for women, preferably red wine, are the preferred amount.

Essential Nutrition, Dietary And Immune System:

First Of All,

Nutrition and dietary choices are always the most important and natural way we can obtain the most essential immune system vitamins our bodies need to remain strong and healthy.

We must examine what we eat, such as whether we get enough whole fruits and veggies, proteins, legumes and grains which are good for immunity before we can consider how any immune system supplements or immune boosters can benefit the unique functioning and genetic makeup of our individual bodies and metabolisms. immune

Second,

The most important thing we must examine to determine if we can make changes that can enhance our immune health is our everyday activities and lifestyle choices. It is important to consider that exercise, emotional well-being, stress levels, and everyday habits all play a part in the functioning of our immune functioning.

What you do every day can either cause harm to your body, or naturally, act as immune boosters to improve your overall health and well-being.

Nutrition plays a significant role in a healthy immune system.

Considering that the immune system is a multi-organ system and that there are millions of new immune system cells are produced daily, it is reasonable to assume that “its large size and high cellular turnover combine to make the immune system a major consumer of nutrients. So, some aspects of immunity are very sensitive to nutritional deficiencies.

It is uncertain as to whether this decline in immunity results from nutritional deficiencies and/or increased requirements. The latter could result from a variety of causes which will be discussed later.

Human studies have shown that there is a “causal association between undernutrition and secondary immunodepression that results in diminished resistance to infectious diseases” and that “severe malnutrition has a major impact on resistance to disease that is partly mediated through the immune system.

There is also evidence that

“moderate-to-marginal undernutrition may compromise immunity”. Deficiencies of zinc, folic acid, essential fatty acids, manganese, calcium or any one of the B vitamins may severely impair immune system functioning. “Studies confirm that becoming depleted in even one nutrient can cause us to suffer a variety of ailments and can certainly predispose us to inflation, allergies, and even cancer”.

New research has shown that a deficiency in one or more of 8 essential monosaccharides can impair immunity as they “combine with proteins and fats on cell surfaces to influence cell-to-cell communication and the functioning of the immune system.

However,

There are still a lot of things that we need to learn and understand to effectively equip ourselves with the knowledge on how to build the immune system up. Phytochemical, essential fatty acids and probiotics are all important components of an ideal immune natural diet. Consuming healthy immune foods increases your chances of averting different types of dreaded diseases.

Antioxidants,

Protect the body from free radicals, which are atoms with an unpaired electron. Electrons are paired in an atom when the number of protons, which have a positive charge, matches the number of electrons, which have a negative charge.

When the atom has a positive or negative charge, it will seek out other atoms to steal or share the missing electron to compensate for having an unpaired electron. If the free radicals steal an electron from another molecule, defined as a group of atoms, such as a cell in a body, it causes the molecule to seek out its missing electron, which may damage the cell and other cells in the process.

Fruit And Vegetables,

Antioxidants in fruits and vegetables combat the damage caused by free radicals by providing them their missing electrons, thus preventing cell damage from this type of cellular interaction. Free radicals are naturally produced within the body, but can also be produced by external factors such as pollution, X-rays, sunlight, smoking, and drug use.

Here’re Best Foods And Vitamins That Strengthen Your Immune System:

Most people don’t know that you can boost your immune system by simply adding in a few immune-boosting foods into your daily diet.

There are certain foods have been shown to strengthen the immune system. Plums, broccoli and other green leafy vegetables, sea veggies, mushrooms, and aloe vera are “power foods”- foods that offer special benefits in relation to immune system support. Here’re the best foods to boost the immune system:

1. Tomatoes are:

A good source of Vitamin C and Beta-Carotene.
Vitamin C is a powerful antioxidant that protects against infection.
When eaten with garlic and oregano tomatoes can pack a powerful immune-boosting punch.

2. Garlic:

Much of the immune-boosting properties of garlic come from its sulfur-containing compounds which are effective against bacterial, viral, fungal and parasitic infections.
They also enhance the immune system and have anti-tumor and antioxidant features,
which help guard cells from everyday wear and tear.

3. Oregano is one of:

The highest antioxidant herbs due to its high content of phenolic acids and flavonoids.
can help protect against the common cold, influenza, fevers and indigestion.
When used with tomatoes and garlic it creates a synergistic effect for even more immune system health.

4. Oysters:

Zinc is very good at protecting the body against colds and the flu.
Oysters are a good source of zinc.
Having a zinc deficiency can impair a number of white blood cells making the body highly susceptible to infection.
But getting too much zinc can be harmful.

5. Broccoli:

Broccoli, and other cruciferous vegetables like Brussels sprouts, are excellent sources of vitamin A (beta-carotene), B, C and E, incomplete proteins and calcium and are high in fiber.
The phytonutrients in broccoli along with our own enzymes optimize our cells’ ability to disarm and clear free radicals and toxins, including potential carcinogens.
Recent studies show that those eating the most cruciferous vegetables have a much lower risk of prostate, colorectal and lung cancer-even when compared to those who regularly eat other vegetables.

6. Pumpkin is:

good for more than just Halloween decorations:

They are rich in Beta-Carotene, which is a nutrient that the body breaks down to make vitamin A.
Vitamin A helps the proteins that regulate cell-to-cell communication, which is the foundation of the immune system.
If you don’t care for pumpkin you can always go for another orange vegetable such as carrots or sweet potatoes, just remember the more intense the color, the more nutritious it is!

7. Green Tea Is:

High in plant antioxidants such as the compound EGCG (Epigallocatechin Gallate).
EGCGs can inhibit a virus’ ability to replicate, which helps provide an offensive strategy for preventing a cold,
and also boosts the body’s overall immune system health.

8. Fish:

Eating a diet that contains fish will provide your body with highly beneficial Omega 3 fats.
Omega 3 fats are essential in boosting a weak immune system because they increase the activity of phagocytes, bacteria-fighting white blood cells,
and strengthen cell membranes, which speed up healing.

9. Red Bell Peppers are:

a good source of phytochemicals as well as Beta-Carotenes and Vitamin C.
It contains a lot more Vitamin C per gram than other fruits and vegetables.
Vitamin C is a powerful antioxidant that protects against infection and enhances immunity.
It helps the body produce white blood cells and antibodies, which fight infection and make it difficult for viruses to enter the body.

10. Yogurt:

Helps improve immune system health in two ways.

First,

It contains zinc. Zinc is very good at protecting the body against colds and the flu.
Having a zinc deficiency can impair a number of white blood cells making the body highly susceptible to infection.
but getting too much zinc can be harmful.
Yogurt contains good bacteria called probiotics, which can lead to an improved immune response by increasing the body’s white blood cell count.

11. Acai Berry:

Everyone has heard of this fruit because it’s been highly successful in the marketplace as a weight loss product.

These berries are considered one of the “superfoods” like blueberries.
Their dark color signifies their packed full of antioxidants called anthocyanins.
While the acai berry isn’t linked disease or illness fighting ability, antioxidants may help your body fight off aging and disease.

12. Flaxseeds are:

types of protein-rich foods, which are also packed with omega-3 fatty acids, lignans, and fiber.
They are commonly included in bread, grain products, and tortilla chips.
The best way to consume flaxseeds is to grind them so you can conveniently sprinkle them over cereals, different dishes, and even coffee.

13. Beans are:

another type of protein-rich foods that are widely available in the market.
Canned beans are convenient healthy, quick inexpensive meals but try to choose those with reduced sodium content, or just stick with dried untreated beans.
They are excellent immune natural superfoods that support strong immunity against diseases and are also rich in antioxidants.

14. Berries:

Berries are high in antioxidants and excellent immune-boosting foods.
Blueberries, strawberries, and blackberries are just some of the few types of berries that must be incorporated in your diet.
They help ward off immune system infection by increasing cell immunity and eliminating free radicals.

15. Kiwi Fruits and Oranges:

Kiwi Fruits and oranges are very good sources of immunity-boosting vitamin C. These fruits help the body produce a higher level of antibodies and white blood cells, which help protect your body against infections.

16. Mushrooms:

Mushrooms rich in B vitamin riboflavin and niacin which play a role in a healthy immune system. Some studies have shown that mushrooms have antiviral, antibacterial and anti-tumor effects. Mushrooms also increase the number of white blood cells in the human body. White blood cells are part of the immune system. Beta-glucans present in mushrooms help prevent infections.

17. Turmeric:

This rich, flavorful spice has been used for centuries in Ayurvedic (traditional Indian medicine) and traditional Chinese medicines, as well as in cooking. Turmeric is found in yellow curry and its golden color comes from curcumin, a polyphenol (an antioxidant) with anti-inflammatory effects and strong cold and flu-fighting properties.

Turmeric is a herb that has a detoxifying effect on the human body as well as enhancing the human immune system.

18. Horseradish:

Horseradish has established its self as a food effective against infections, it contains special oils that have antibiotic properties. Horseradish contains cancer-fighting compounds known as glucosinolates. Glucosinolate type and quantity vary depending on the size and quality of the horseradish root.

19. Wheat Germ:

Wheat germ is part of the wheat seed that feeds a baby wheat plant! It has antioxidants, zinc, and B vitamins as well as other vital vitamins and minerals. Wheat germ consequently offers a good mix of protein, fiber, and also some good fat. One way you can incorporate wheat germ into your meals is to substitute part of the flour called for in baked goods and other recipes.

20. Almonds:

A handful of almonds can get your immune system in shape from the effects of stress.
It’s amazing but only a 1/4 cup serving can carry nearly 50% of the daily recommended amount of vitamin E, which will help boost your immune system.
They also have riboflavin and niacin, B vitamins that may help you bounce back from the effects of stress.

21. Spinach:

It’s known as one of the “superfoods” because it’s rich in nutrients.
One important nutrient found in spinach is folate, which helps your body produce new cells and repair DNA.
Spanish has fiber, antioxidants, such as vitamin C, and more.
To get the most benefit from spinach, eat it raw or lightly cooked. I like to substitute spinach for my lettuce in salads. It’s absolutely delicious and makes for a good salad.

Supplements And Vitamins:

A. Vitamin C:

Vitamin C is one of the biggest immune system boosters of all. In fact, a lack of vitamin C can even make you more prone to getting sick. Foods rich in vitamin C include oranges, grapefruits, tangerines, strawberries, bell peppers, spinach, kale, and broccoli. Daily intake of vitamin C is essential for good health because your body doesn’t produce or store it.

B. Vitamin B6:

Vitamin B6 is vital to supporting biochemical reactions in the immune system. Vitamin B6-rich foods include chicken and cold-water fish such as salmon and tuna. Vitamin B6 also is found in green vegetables and in chickpeas, which is the main ingredient in hummus.

C. Vitamin E:

Vitamin E is a powerful antioxidant that helps the body fight off infection. Foods rich in vitamin E include nuts, seeds, and spinach.

D. Vitamin A:

Vitamin A is also an important immune system vitamin. An anti-oxidant, it protects against free radicals and also helps keep the mucous membranes healthy.

E. Zinc:

Zinc, an important mineral, is good for the overall functioning of the immune system. It is especially useful for fighting off a cold and helps to maintain the healthy functioning of all cell membranes.

F. Probiotics:

In addition to a well-balanced diet and supplements, you should include “Probiotics”. Probiotics are the good bacteria found in our digestive tracts and stimulate our immune systems. Probiotics are found in Yogurt. For those that can’t eat yogurt because of lactose-intolerance, it can be supplemented and found in any health-food store.

PLEASE NOTE:

Before starting any new diets, use of new supplements, or exercise programs, you should discuss it with your healthcare provider to see if this is right for you.

Summing Up:

Nutrition, daily activity, lifestyle habits, and immune system vitamins are all the main factors to consider when trying to achieve optimal immune health. Always consider the simple changes that you can make to your daily lifestyle first and then look for immune boosters and immune supplements that can be beneficial as an addition to a healthy lifestyle.

If you find this article useful, don’t forget to share it with your friends and family, as you might help someone in need. Thanks. advanced advanced advanced advanced

Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”