Due to current epidemic, people across the globe are trying to find out which food and life style is best to boost immune system. Its alarming to know only 2 out of 10 people fall under the category who follow the eating habits and life style we have explained in this article. Read this article to improve your immune system in all situations. First, let us shed light on what Immune System is and why it is important to keep it working efficiently. The immune system is a host defense system in human body which functions on processes and various biological structures within an organism in order to protect a human body from disease. Your Immune System does an incredible job by fighting against disease-causing microorganisms. The reason why it is significant is that it detects bacteria and safeguards human system from viruses, parasitic worms, pathogens and germs that are not good for humans.
In order to allow the immune system to work progressively, it is crucial that you intervene in this process and boost the immune system. Don’t stress out or be in a depressive state as Psychologists suggest it directly hits your immune system and makes it less efficient.
Is Changing Lifestyle the Key to Boost Immune System?
Yes, changing the lifestyle is the absolute way to increase the functionality of immune system. Lifestyle changes require the time and consistency towards changing shifts in what you eat to what physical exercises you are engaged in. Choosing a healthy lifestyle can be comprised of:
Eating a balanced and healthy diet
Maintaining a healthy weight
Limiting intake of Alcohol to Zero
Taking herbs and supplements (like multivitamins)
Drinking juices, green and other herbal tea
Maintaining personal hygiene
Getting adequate sleep
What to eat to boost Immune System?
It’s not what we do physically, it’s what we eat. Yes, it starts with eating healthy as most of our health problems arise due to unhealthy eating. If you eat healthy and immune boosting food, you will eventually become healthier and happier. For this, it is crucial to become consistent in changing lifestyle towards eating healthy and adapting the food eating habits that are beneficial. The foods that contain Vitamin C, E, B6 and Iron are named as immunity boosters. Here is a list of foods that are encouraged to be taken for boosting immunity:
The richest source of Vitamin C is Citrus Fruits comprised of Oranges, Lemons, and Grapefruits. While, vitamin B6 is found high in Banana. Other fruits that contain Iron and Vitamin C, E and B6 are Black Berries, Strawberry, Apple, Banana, Grapes, Pineapple, Papaya, Pear, Mango, Watermelon, Peach, Cantaloupe, Lychee, Pomegranate and Kiwi.
Iron, Vitamin C, E and B6 are high in green and leafy vegetables including Spinach, Kale, Broccoli, Artichokes, Green Chillies, Brussels sprouts and green peppers. They directly perform their function to strengthen immunity. Other effective vegetables are Ginger & Garlic, Tomatoes, Carrots, Sweet potatoes, Cauliflower, Cabbage, Mushroom and Red pepper. All these vegetables are high in Vitamin C and regenerate antioxidants in body.
Grains and Seeds:
The vitamin C, E and B6 is very rich in Flex seeds, Pumpkin seeds and Sunflower seeds and Mustard seeds. Along with that, it is also rich in whole grains and red kidney beans. Also, Moringa seeds are very beneficial with anti-inflammatory properties and also boost energy level.
Although all the dry fruits contain Vitamin C, E, B6, Omega-3 and antioxidants that fight against bacteria but its proportion is high in Almonds and Walnuts.
Curd/yogurt is known to assist the digestion of lactose. Curd as fermented milk, increases the activity of Agents and Natural Killers in cellular immunity that kills bacteria.
How Much Effective Herbal Tea and Smoothies are in Increasing Immune System?
Whether someone is sick or tries to follow a healthy regime, green tea is a must to eliminate all the impurities, digest food and increase the immune system. There are various delicious flavors of herbal tea which are used for different purposes. It commonly includes green tea, ginger & turmeric tea, peppermint tea, lemongrass tea, cloves & cinnamon tea and hibiscus tea. Honey and lemons are usually added to herbal tea to multiply its effects. The herbal tea is anciently proven factor for providing multiple health-promoting effects and boosting immunity system.
Smoothie is a best way to get the full benefits of fruits and vegetables without getting them cooked. If made purely from fruits and vegetables, a smoothie can be a best way to stay healthy as it has a huge effect to increase immune system. Green smoothies are regarded as detoxing your body, cleanse your liver, reducing impurities while increasing immunity. Green smoothies usually consist of apples, cucumber, wheatgrass, spinach, kale, parsley, mint and broccoli. Smoothie is also made by adding both fruits and vegetables to double its benefits.
Role of Soup for Boosting Immunity
Why doctors recommend patients to take soup? Because soup helps in healing the body, works against bacteria, provides energy and is light to be digested easily. The immune boosting soup is filled with veggies, nutrients, herbs and contains antimicrobial properties. Broth is also taken for healing purposes which also supports immune system at high density. Because of use of poultry, veggies and herbs, it is high in Vitamin C which is directly linked to increase immune system.
Does Exercise really strengthen Immune System?
The studies discuss that people of ancient times used to stay healthy, active and alive for a longer span of time than present times. This pattern is directly linked with them being physically active. The moderate exercise and physical movement helps in boosting the number of cells. It increases the production of macrophages (the cells that attack bacteria) and make the immune system more responsive. The substantial benefits in immune system are linked to consistent exercise. The common ways of physical activity are:
Regulates blood, builds muscles, reduces body fats and strengthens immune system
A moderate exercise boosts immune system, increases human thinking ability, decreases stress and kills the toxins.
As exercise, the sports are linked to boost immune system while also reducing stress and anxiety. Latest Psychological developments describe sports as growth and strengthening of mental capabilities and intelligence and a way to increase immune system.
Is Collagen/Multivitamin a good source for boosting Immune System?
In recent times, many companies have started making and selling collagen and there is a great shift towards collagen based supplements. So what actually collagen is and what it does to immune system? Collagen is the main structural protein in the extracellular matrix in various connective tissues in human body. It is also an abundant protein in human body and found in skin, muscles, bones and tendons.
Collagen builds antibodies and has important antiviral properties for which it is called Immune System Booster. It contains amino acid and taking a 5g of collagen helps in boosting immune system.
Make your life safe, healthy and happy by changing your lifestyle and shifting towards a healthy lifestyle