The Human body consists of more than fifteen different systems, such as the respiratory system, circulatory system, endocrine system, etc. But the master of all these systems is the Immune system. They are the defenders of our bodies. They help the body to fight infections of all types by enabling the lymphocytes or White Blood Cells in the body, ready for any war.
Even in the current scenario, where the world is battling the corona storm, healthcare advisors and practitioners encourage people to eat healthy food and build up a strong barrier against microbes. If and only if the immune system in the body is healthy and active, will we be able to fight against any infection? The immune system is thus our body’s military that safeguards other integral components of the body, such as the heart, brain, the lungs, etc.
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Functions of the immune system and how to strengthen it:
The immune system, in the simplest term, protects the body against pathogens and infections. When we come in contact with a disease-causing organism, our immune system triggers an immune response to release antibodies into the blood. These antibodies or the solider cells attack the antigens present on the pathogens and defeat them.
The only proven method to build a strong immune system is to eat healthy food. There are a number of superfoods that can be real immunity bombs when taken in the right proportion. Let us discuss these superfoods here.
Top 10 Foods that helps you to build a strong immune System
Turmeric tops the list of food that boosts immunity and has been an integral part of our cooking regimen since ancient days. It is a yellow color spice, that grows as a root and is dried and powered before adding to food. Many alternative forms of medicine like Ayurveda and Siddha consider this as an effective ingredient in the treatment of flu and other respiratory infections. Curcumin, a component in turmeric triggers the immune response of the body and is also known to possess strong anti-inflammatory and anti-oxidant properties.
Apart from rendering a strong flavor to the food, ginger also has strong anti-inflammatory properties. It is predominantly added to teas and soups as its benefits are better experienced when it is consumed piping hot. Some people also consume dry ginger in the form of a powder with milk or hot water to get relieved from cold and cough.
It is beneficial to add a good volume of garlic to our day to day cooking methods as consuming garlic is beneficial in maintaining optimal blood circulation levels. Garlic helps to relieve abdominal distention and as it contains allicin, it also minimizes the risk of catching a cold.
Spinach is always a superfood when it comes to framing the immune system of the body. It consists of a number of nutrients such as vitamin C, vitamin A, iron, magnesium, etc. It is also a good source of fiber and helps in clearing the bowels without any constipation. The antioxidants in spinach help with DNA repair and cell division of the lymphocytes. It is important to cook the leaves slightly to retain their nutrients.
- Green tea:
We admit that green tea doesn’t taste very good, but it is rich in antioxidants, flavonoids, and polyphenols to help boost the immune system of the body. They also have a number of other health benefits such as decreasing the LDL and improving the HDL glycerides in the blood. Tea made with chrysanthemum is potential in fighting against flu viruses and has been in practice for years in traditional Chinese medicine.
- Sweet Potatoes:
This root not just tastes sweet, but also packs a whooping daily requirement of Vitamin A and Vitamin C. These vitamins are great for the immune system and helps with a flaunt less skin as well. As they are free from fat and cholesterol, you can use it in your diet without any guilt.
- Citrus fruits:
Citrus fruits are very potent in fighting flu and cold, as they are rich in Vitamin C. They also play a pivotal role in building up the immune system of the body and is thought to enhance the production of white blood cells as well. Some of the citrus fruits that you can include in your diet without any issues are oranges, grapefruit, tangerines, lines, and clementines. It is important to consume these citrus fruits on a daily basis as the body does not store these vitamins.
Broccoli is a pack of good nutrients for all cells in the body. It supports our immune system tremendously as it is rich in Vitamin C and protein. It also possesses potassium, magnesium, zinc, beta carotene and also iron. Glutathione, the prime component of broccoli is a supreme anti-oxidant that helps in fighting a number of toxins that we encounter. The best way to consume broccoli is to cook it as little as possible or better not to cook at all.
Yogurt is good for your gut, as it has a number of active and beneficial bacteria for your body. The beneficial bacteria in yogurt trigger the immune responses to fight E-coli and other pathogens. Avoid flavors in your yogurt and take them as plain as possible. Garnish them with honey and fruits instead. Yogurt is also rich in Vitamin D that again helps in boosting the natural body defenses against diseases.
Almonds are rich in Vitamin E, which is a building block of a healthy body immune system. It is also rich in healthy fats and a small cup of almonds can supply the daily recommended allowance of the fat-soluble vitamin E.
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We have discussed some of the wonder foods that can help you to escalate your body’s immune system to an all-new level. Though most of these are vegetarian sources, you can also consider chicken and egg as your immune-boosting superfoods. It is important to consume these foods at frequent intervals and help yourself with several portions of these foods in a day to build a strong wall of immunity for your body.