Content
- What is immunity
- Weak Immune System
- How to boost immunity
- Sleep well
- Stay hydrated
- Regular exercise
- Eat well
- Reduce stress
- Top 10 foods that increase the immunity
- Spinach
- Citrus fruits
- Blue berries
- Broccoli
- Ginger
- Garlic
- Red bell pepper
- Turmeric
- Sunflower seeds
- Almond
- Frequently asked questions
- Summary
What is immunity?
Immunity is the ability of the body to defend itself against disease-causing organisms. Everyday our body comes in contact with several pathogens, but only a few result in diseases. The reason is, our body has the ability to release antibodies against these pathogens and protects the body against diseases.
Weak Immune System
The immune system protects the body from all types of allergies and infection. A person with a weak immune system may be more prone to frequent infections. Many disorders can weaken the immune system and cause a person to become immunocompromised.
Immunocompromisation means a weak immune system. When your immune system is weak, your body can't fight off viruses, bacteria and fungal infections.
Signs and symptoms of a weak immune system
The main symptom of a weakened immune system is susceptibility to infection.Immune system problems can cause symptoms, allergic reactions, or persistent illnesses.
Some symptoms may lead to some serious conditions where we need to doctor. They include:
- Dry eyes
- Skin rash
- Cold hands
- Stomach and bowel problems
- Depression
- Feeling sick all the time
How to boost immunity
Having a strong immune system is very important and there are several ways to boost our immune system
Sleep well
It is very important to give the body adequate rest at regular intervals.Doctors recommend 7-8 hours of sleep, it is also extremely essential to regularize your sleep timetable.Thus, ensure that you sleep on a set time and wake up at a set time everyday. This will not only regulate your sleeping pattern but also help to regularise your body clock
Stay hydrated
Hydration doesn’t necessarily protect you from germs and viruses, but preventing dehydration is important to your overall health.Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illnesa
We all are aware of the benefits of water to our body. Along with water, also include water-enriched foods in your daily diet like Watermelons, oranges, lettuce, strawberries are all high on their water content and taste yummy too.
Regular exercise
Regular exercise is one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems
Eat well
One should maintain a healthy diet for a better immune system. Healthy diet includes low fat foods, whole plants, omega 3 rich foods, and citrus food.
Whole plant foods like fruits, vegetables, nuts and seeds are rich in nutrients and antioxidants which support the immune system against harmful pathogens.
Reduce stress
Increased stress level will again lead to a weak immune system. People with high stress level may experience some of the following signs
- Low energy.
- Headaches.
- Upset stomach, including diarrhea, constipation, and nausea.
- Aches, pains, and tense muscles.
- Chest pain and rapid heartbeat
- Shortness of breath
- Overwhelming sadness
Relieving stress and anxiety is key to improve Immune health.Activities that may help you maintain your stress include meditation, exercise, yoga, and other stress free practices. You may also benefit from seeing a counsellor or therapist, whether online or in person.
Top 10 foods that increase the immunity
A healthy and balanced diet plays a vital role in staying well. The following foods may help to boost the immune system.
Spinach
Spinach boost the immune system. It’s rich in vitamin C — it’s also packed with numerous antioxidants and beta-carotene, which may both increase the infection-fighting ability of our immune systems.
Citrus fruits
Citrus fruits are a group of fruits that belong to the Rutaceae family and are known for their juicy and acidic taste. Some common citrus fruits include oranges, lemons, limes, grapefruits, and tangerines. They are a rich source of vitamin C and other essential nutrients like potassium, folate, and fibre.
Blue Berries
Blueberries are a type of small, round fruit that are typically blue in color. They are a good source of antioxidants, fiber, and vitamins C and K. Blueberries are often enjoyed fresh for better nutrition. They can also be frozen, dried,or used in recipes such as pancakes. They have a sweet and tangy taste and are a good choice for snacking and salads.
Broccoli
Broccoli is a green vegetable which belongs to the cabbage family. It is known for its high nutritional value, as it is a great source of vitamins C and K, fiber, and antioxidants. Broccoli can be eaten raw or cooked, and is often used in a variety of dishes such as soups,salads. It has a slightly bitter and earthy taste, and is a good choice for those looking to add more vegetables into their diet.
Ginger
Ginger is a root vegetable that has been used for centuries as it is rich in medicinal properties.It has anti-inflammatory properties that can reduce pain and swelling in the body. It helps improve digestion and reduce nausea and vomiting. Ginger has antioxidant properties that can protect against cell damage and prevent chronic diseases. It may help boost the immune system.
Garlic
Garlic is a famous ingredient used in many cuisines around the world. This strong and pungent flavored vegetable is known for many health benefits. It is rich in antioxidants and also has anti-inflammatory and cancer-fighting properties which in turn supports our body from all types of pans, infections, diseases.Garlic can be consumed raw or cooked.
Red bell pepper
Red bell pepper is a type of vegetable with vibrant red color. It is also loaded with nutrients like vitamin C, vitamin A, and potassium. They are low in callories and high in fiber. It helps improve eye health and reduces the risk of cancers and other chronic diseases.
Turmeric
Turmeric is a spice which has been used for centuries in all types of medicines and cooking. It is rich in a compound called curcumin, which was found to have powerful anti-inflammatory, antioxidant properties and gives good support to the immune system. Turmeric has been used to treat a variety of conditions, including digestive issues, arthritis, and skin problems.
Sunflower seeds
Sunflower seeds are a great snack enjoyed by many people around the world. They are loaded with nutrients, including healthy fats, protein, and fiber which will promote the immune system. Sunflower seeds are also rich in vitamin E, an antioxidant that helps protect the body from damage caused by harmful free radicals.
Almond
Almonds are a great source of nutrients and are considered to be a superfood. They are loaded with healthy fats, fiber, protein, vitamin E, magnesium, and potassium. Eating almonds on a daily basis may help reduce the risk of heart disease, lower cholesterol levels, and improve brain function.
Frequently asked question
What foods are good to improve white blood cells?
There are many foods that can help improve white blood cell count, which are essential for maintaining a healthy immune system. Some are citrus fruits,almonds,berries,garlic,spinach,and yogurt.
How can I improve my immunity quickly?
One should make a lot of changes in lifestyle to improve immunity quickly. Some ways are regular exercise,a healthy diet,good sleep,no smoking and avoiding excessive alcohol consumption.
What foods help fight with fungal infections?
Citrus fruits and other Probiotic foods like yogurt, soya, paneer, green peas, cheese have an adequate amount of good bacteria which supports our body to fight with any fungal infections.
Abstract
Immunity is an ability of the body to defend all types of infections and disease causing organisms. So maintaining a good immune system is the most essential job. Get enough sleep and rest, stay physically active and exercise regularly, maintain a healthy and balanced diet, manage stress levels, avoid smoking and excessive alcohol consumption, wash your hands frequently, stay up to date with vaccination.
Consider taking immune-boosting supplements like Vitamin C, Vitamin D, and Zinc by consulting with a healthcare professional before taking any supplements.
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