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Simple ways to nourish your immune system

WAYS TO NOURISH YOUR IMMUNE SYSTEM
By NETHRA VIJAYAKUMAR

Immune system
Immune system is the body’s form of defense. The immune system is a collection of billions of cells that travel through the bloodstream. They move in and out of tissues and organs, defending the body against foreign bodies (antigen).
The white blood cells are the key component.

Top Immune System Boosters
Your immune system is a process of checks and balances that helps fight and protect the body from disease and illness. Here are few ways to immunize your immune system,

• Eating a well-balanced diet.
 No single food will upgrade your immune system, poor nutrition can have a negative effect on the immune system. Try to eat a variety of fruits, vegetables, whole grains, dairy products and lean protein. Also, fit in foods with omega-3 fatty acids, like eggs, salmon and avocados, as well. All these foods will not only build up parts of your immune system, but can help you maintain a healthy weight too. 

Carbohydrate is an important fuel cell for immune system. Carbohydrates are nutriments largely found in vegetative foods containing carbon, hydrogen and oxygen molecule. 

Proteins make up frame work for cells. They are also framework of body defence systems, enzymes that control body functions, and some hormones. 

Fat acids are powerful modulators of immune response.

• Increasing vitamin and mineral intake.
  Vitamins A, C, and D, and minerals — including zinc — play a role in the functioning of the immune system. Vitamins B6, C and E are all known for their immune-boosting properties. Like viatmin C, vitamin E can be a powerful antioxidant that helps your body fight off infection.  Almonds, peanuts, hazelnuts and sunflower seeds are all high in vitamin E. 

Selenium seems to have a powerful effect on the immune system, including the potential to slow the body’s over-active responses to certain aggressive forms like cancer. You can find it in foods like garlic, broccoli, tuna, Brazil nuts and barley etc.,

Zinc appears to help slow down the immune response and control inflammation in your body. Zinc is present in oysters, crab, lean meats and poultry, baked beans, yougurt and chickpeas.  

• Drinking plenty of water. 
Water intake can have many positive benefits for your immune system, including but not limited to aiding in digestion and preventing possible pathogens like a virus or bacteria from getting into the eyes, nose and mouth. Staying hydrated helps all the body’s defenses function properly.

• Prioritizing exercise.
Moderate-intensity exercise can help maintain a healthy immune system. But, exercise that’s too intense, especially if you’re already feeling under the weather, can have the opposite effect and lower immunity.

• Getting enough sleep. 
Sleep deprivation can cause an increase in levels of cortisol, a stress hormone that comes with a long list of potential side effects, by suppressing the effectiveness of the immune system. 

Without sufficient sleep, your body makes fewer cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response. 

Comments

  1. VignaJune 4, 2020 at 9:59 PM

    Water intake can have many positive benefits for your immune system...nice
    Thank you for sharing good information ❤️

    ReplyDelete

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