Food items to boost your immune system

You are what you consume, which is a well-known fact. A well-balanced diet full of nutrient-dense foods has been proven through years of research to be your best line of shield against serious and chronic illnesses including heart disease, obesity, and diabetes.  

But did you know that the foods you eat can also support your body to fight against diseases like the flu? Certain foods are well-known immune system enhancers. In other words, we can say, they support your body’s immune system.  

Let’s have a look at certain food items which affect your body’s ability to respond to chronic diseases in more detail:  

The immune system is made up of organs, cells, tissues, and proteins. Together, these perform physiological functions that fight off pathogens, which include viruses, bacteria, and foreign bodies that can cause infection or disease. Immune responses are activated when the immune system comes into contact with a pathogen. The immune system produces antibodies that bind to the infections’ antigens and kill them. A person’s immune system may be strengthened by adding particular foods to their diet. Following are various foods items that can strengthen your immune system:  

1. Turmeric: Turmeric is a yellow spice that people use in their day-to-day life while cooking but it has some anti-oxidants and anti-inflammatory effects due to the presence of curcumin, which is a compound of turmeric. It has also been presented in some alternative medicine.  

2. Fish oil:  High- Omega 3 fatty acid-containing fish, such as salmon, tuna, or mackerel, is known to boost the function of white blood cells, which will also help you to fight against infection. These advantageous fats will strengthen your immune system and are beneficial for your heart and brain too.  

3. Citrus fruits: Most of the citrus fruits, including oranges, grapefruits, tangerines, lemons, and limes, are very strong in vitamin C, which is supposed to boost your white blood cells and aid in the battle against infection. Don’t forget to include these fruits in your normal diet, whether you choose to eat them whole or pour the juice onto your food.  

4. Blueberries: Blueberries contain a type of flavonoid called anthocyanin which consists of anti-oxidant properties that can help to boost your immune system. It is observed that flavonoids play an essential role in the respiratory tract’s immune defense system.  

5. Nuts and seeds:  A number of vitamins and minerals (B-6, magnesium, phosphorous, selenium, and others) that support the regulation and upkeep of your immune system can be found in nuts like almonds and walnuts as well as seeds like sunflower. You can add them to salads or eat a few as a nutritious snack to give you more energy.   

6. Leafy greens: Vegetables like spinach, kale, broccoli, and collard greens are well recognized for having high quantities of vitamin C as well as antioxidants and beta carotene, which help fight against any infection. In addition, they are beneficial for your digestion, brain, and heart.  

You can also boost your immune system naturally by choosing a healthy lifestyle such as exercising regularly, managing your weight, getting proper sleep, avoiding smoke, and practicing good hygiene. By including these strategies, you can enhance your immune system, or you can also contact your professional healthcare for more details information.  

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