If you are looking for ways to prevent colds, flu and other
infections, then the first step should be to go to a local grocery store. Plan
your diet to include these 14 powerful immune system enhancers.
1. Citrus
fruit
·Most people take vitamin C directly after catching a cold.
That's because it helps strengthen your immune system.
·Vitamin C is thought to increase the production of white
blood cells, which are the key to fighting infections.
·Almost all citrus fruits are rich in vitamin C. You can
choose a variety of vitamins, it is easy to add this vitamin in any meal.
·Because your body does not produce or store it, you need
vitamin C every day to stay healthy. For most adults, the recommended daily
amount is:
·75 mg for women
·90 mg for men
If you opt for supplements, avoid taking more than 2,000
milligrams (mg) a day.
2.
Red bell peppers
·If you think citrus fruits have the most vitamin C in any
fruit or vegetable, please think again. An ounce of red bell peppers contains
almost three times the vitamin C (127 mg is three times the Florida oranges (45
mg)). They are also a rich source of β-carotene.
·In addition to strengthening the immune system, vitamin C
can also help you maintain healthy skin. Beta-carotene can transform your body
into vitamin A, which helps keep your eyes and skin healthy.
3. Broccoli
Broccoli is rich in vitamins and
minerals. Broccoli is rich in vitamins A, C and E, as well as fiber and many
other antioxidants, and is one of the healthiest vegetables that can be placed
on a plate.
The key to keeping it functional
is to cook as little as possible-even better, not at all. It shows that
steaming is the best way to keep more nutrients in food.
4. Garlic
·Garlic can be found in almost all cuisines in the world. It
adds a little energy to food and is a must for your health.
·Early civilizations recognized its value in fighting
infections. Garlic may also slow arteriosclerosis, and there is currently no
evidence that it can help lower blood pressure.
·Garlic's immune-boosting properties seem to come from a
large number of sulfur-containing compounds, such as allicin.
5. Ginger
Ginger has the benefit of boosting immunity, making it a
"must-have" ingredient in many of my healthy recipes. First, ginger
has an antibacterial effect, so it helps maintain the immune system and helps
prevent nausea and relieve stomach upset. Ginger is also a natural blood
thinner and contains a phenolic anti-inflammatory compound called gingerol
which may cause blood vessels to relax.
6. Spinach
Green foods such as kale, spinach, and Swiss beets are
foods that enhance the body's immunity. Its high vitamin C content not only has
strong antioxidant capacity, but also can fight infections and regenerate other
antioxidants in the body, including vitamin E. Also contains folic acid,
another immune enhancer. Saute kale, spinach or Swiss chard with garlic and
olive oil, or use fresh spinach to make a nutritious salad-top with fresh
mushrooms to boost immunity.
7. Yogurt
One of the key tasks of the immune system is to patrol the
gastrointestinal tract to prevent bacteria, bacteria and other pathogens from
entering the bloodstream and getting sick. Therefore, to make the stomach
happy, yogurt should be part of a healthy diet. Yogurt is not only rich in vitamins
and protein, but also a source of lactic acid bacteria, a probiotic (or
beneficial bacteria) that can help fight off bad eggs and strengthen the immune
system. Choose low-fat or fat-free foods to gain benefits without the need for
additional saturated fat.
8. Almonds
Almonds are easy to find in any grocery store. They are
ideal as healthy snacks and can be added to salads and yogurt. Almonds are rich
in vitamin E, which acts as an antioxidant in your body and helps the immune
system function. Almonds also contain iron and protein, which are essential for
the immune system.
9. Sunflower seeds
Sunflower seeds are a
rich source of vitamin E and nutrients. The small, crunchy seeds contain
selenium, which helps the body fight certain types of cancer and boost
immunity. The antioxidants and vitamin E in sunflower seeds fight free radicals
and are even good for your skin. Add it to salads or oatmeal.
10. Turmeric
Bright yellow spices
are very common in Indian cuisine and can treat many health diseases. Curcumin
is the main component of turmeric and has the potential to enhance immunity.
The compound activates white blood cells in the body, thereby enhancing its
antibody response.
11. Green tea
Polyphenols are effective plant
antioxidants and are believed to give green tea an immune-enhancing effect. A
laboratory study showed that a special type of polyphenol called catechins can
kill influenza viruses. To maximize profit and minimize bitterness, use green
tea with boiling water for no more than one minute or two. A little lemon and
honey can also help reduce bitterness. But do not add milk, because the protein
will combine with polyphenols, making them ineffective.
12. Papaya
·Papaya is good for the skin and contains antioxidants and
light nutrients to keep the heart healthy. It also helps fight cancer. Eating
papaya in its original form helps maintain blood sugar levels and control
cholesterol. Fruits are rich in vitamins A, B, C and K and are an excellent
immune booster.
·Papaya contains minerals such as potassium, calcium, copper
and magnesium. Scientists say that papaya can reduce oxidative stress in the
elderly and enhance immunity.
13. Kiwi
·Kiwi is a low-fat, low-carbohydrate fruit. People with a
strong diet consciousness can eat it, and its glycemic index is also low. Kiwis
are rich in vitamins C and E. Vitamin C helps strengthen the immune system,
fight free radicals, promote wound healing and iron absorption. Vitamin E not
only reduces cholesterol levels and enhances immunity, but also fights the damage
to cells that cause cancer.
·Kiwi has a higher potassium content than bananas, which
helps balance the body's water and electrolyte content, which helps control
blood pressure and release energy during exercise.
14.Onions
Onions are full of nutrients that boost immunity, such as
selenium, sulfur compounds, zinc and vitamin C. In addition, like broccoli,
they are one of the best sources of quercetin and have antiviral properties. In
addition, onions also have other health benefits, including helping to prevent
LDL cholesterol oxidation and blood clot formation, and help lower blood sugar.
7 Tips to
increase system Naturally
1. Eat a Healthy Diet
·A healthy and nutritious diet is another way to strengthen
the immune system and fight off viruses. This includes a diet rich in fruits
and vegetables, which contains vitamins and antioxidants to promote good
health.
·You should also reduce your intake of sugar, fat and
processed foods, and choose lean meat. If you feel that the intake of vitamins
and nutrition from your diet is insufficient, please ask your doctor if you
recommend taking multivitamins or herbal supplements.
2. Keep Stress Under Control
·Chronic stress can affect your immune system, reducing its
effectiveness. Under pressure, the body increases cortisol production. This is
a hormone that helps the body cope with stress. It also limits physical
functions that are not essential in combat or flight situations.
·Short-term stress will not harm the body. On the other
hand, long-term stress will reduce your immune system response and make you
vulnerable to viruses and diseases.
To reduce stress, set limits and don’t be afraid to say no.
Do some activities that you find pleasant and relaxing, such as reading or
gardening.
3. Get Plenty of Good Quality Sleep
During sleep, the body will recover and regenerate, so
adequate sleep is essential for a healthy immune response.
·When you do not get enough sleep, your immune system may
not do these things, making your body less resistant to harmful invaders and making
you more susceptible to illness.
·Lack of sleep also increases cortisol levels, which of
course is not conducive to immune function. "As a result, our immunity has
declined, and we tend to use less or less reserves to fight or recover from the
disease."
4. Exercise Regularly (Outdoors, When Possible)
·Regular exercise reduces the risk of chronic diseases (such
as obesity, type 2 diabetes, and heart disease), as well as viral and bacterial
infections.
·Exercise can also increase the release of endorphins, a
group of hormones that reduce pain and produce a sense of pleasure, which is a
good way to control stress. "Because stress can negatively affect our
immune system, this is another way exercise can improve the immune
response."
·And, despite the evidence that prolonged or intense
exercise may suppress the immune system, making you more susceptible to illness
and infection within hours of exercise.
·And there is a large amount of epidemiological evidence (a
study of human behavior and consequences) that overall, more active people tend
to suffer from lower rates of acute diseases (such as infections) and chronic
diseases (such as cancer and type 2 diabetes).
·Sunlight can also enhance vitamin D in the body, and
vitamin D also plays a key role in immune health.
5. Drinking Alcohol affect to immune system
·Drinking large amounts of alcohol can cause a series of
negative health effects, including decreased immune function. Kaplan explained
that when you drink a lot of alcohol, your body will be so busy with detoxification
that you will not be able to function properly with your immune system.
·Drinking a lot of alcohol will weaken the body's ability to
fight infection and slow down the recovery time. Therefore, according to the
same review, people who drink a lot of alcohol are more likely to face
pneumonia, acute respiratory distress syndrome, alcoholic liver disease, and
certain cancers.
6. Don’t Smoke Cigarettes
·It is well known that chemicals in cigarettes can damage
lung tissue and increase the risk of cancer. But they can also cause
respiratory diseases such as flu, bronchitis and pneumonia.
·To improve the function of your immune system, take some
measures to quit smoking. Use smoking cessation aids, such as nicotine patches
or nicotine gum. You can also talk to your doctor about drugs to reduce smoking
addiction.
"Don't
smoke," Lin said. And try to avoid second-hand smoke.
7. Maintain
a healthy weight
·If you are overweight, increasing the
amount of exercise and eating habits can also help to lose weight. This is
important because too much weight can negatively affect your immune system.
·Physical exercise and a healthy diet can reduce
inflammation and keep the immune system healthy and strong.
8. Get
active
·As you age, strenuous physical exercise may become more and
more difficult, but this does not mean that you should stop exercising
altogether. Regular physical exercise can strengthen your immune system and
help your body fight infections and viruses.
·Do at least 30 minutes of physical exercise for at least
three days a week. This can include walking, cycling, yoga, swimming or other
low-intensity exercises.
·Exercise increases blood circulation and has an
anti-inflammatory effect on the body.
Boost
immune system by yoga
1. Sitting
and Breathing (Sukhasana and Pranayama)
When it comes to boosting immunity, sometimes the simplest
method may be the most effective.
How to help:
·Sukhasana is a traditional pose for meditation. It can make
the "breathing" (vital energy) of the whole body achieve the best
breathing and movement.
·Relaxing yourself and taking deep breaths can help reduce
stress hormones, heart rate, and nervous system problems (all of which support
strong immunity). Breathing through a U-shaped tongue for at least three
minutes is believed to help reduce fever.
2. Half
Lord of the Fishes (Ardha Matsyendrasana)
·Twists of the spine can reduce the pressure on the spine
and restore it to nutrition, but they can also greatly help our internal
functions, including the immune system.
·The theory that twisting helps improve immunity is that
incorrect digestion can lead to accumulation of toxins. These nasty toxins free
the body from severe blows and may cause infection or inflammation. Yoga poses
that gently compress, twist, or stimulate the stomach can help solve digestive
problems.
Let's do it:
·Straighten your legs in front of you and place your right
foot on the outside of your left foot so that the only foot of your right foot
is on the mat
·Keep your left foot bent. You can cross the left foot under
the left leg and near the right hip)
·When inhaling, place your right palm directly behind your
waist, and then extend your left elbow to the outside of your right knee
·Inhale to lift and elongate the spine, exhale to twist and
move the line of sight on the right shoulder
·5 breaths on each side.
3.
Supported Fish Pose (Matsyasana Variation)
Support fish is arguably one of the most restorative
variants that feels good. It makes the already delicious posture feel better, and
it is also a yoga posture that enhances immunity.
When you really feel defeated, this yoga pose will increase
your energy level when you are exhausted. The supported fish posture can also
be aimed at the lungs, so it can help open and relieve congestion.
let's do it:
·If there is one, grab your yoga mat and / or yoga mat (if
you do n’t have one, you can roll up the blanket!)
·If you have two yoga blocks, place one on the mat under the
heart and the other under the back of the head. If you have a pillow, place it
on top of the brick or place it
·If you use a blanket, roll it up and place it so that the
blanket ends in the middle of your back, and the top of the blanket roll
supports your head
·Relax your chest and shoulders with your arms open and palms
facing up
·Legs can be straightened or bent, the width of the foot is
as large as the cushion, and the knee is in the center
·Keep this position for 1-5 minutes
4. Forward
Fold (Uttanasana)
Inverted will bring many benefits to the body and mind, and
inverted not only includes inverted, but also includes more yoga poses! Forward
folding is the perfect soft reversal to improve immunity.
Inverted posture and forward bending can cause sinuses and
blood flow into the sinuses, which can help relieve congestion. The sinuses and
mucous membranes are the body's first line of defense against infections, so
keeping them healthy can enhance our immune system.
However, depending on the degree of crowding you
experience, this may discomfort or discomfort the sinuses. As with practicing
yoga at any time, it is important to have a physical examination and to retreat
or skip the posture when needed.
let's do it:
·Starting from standing, feet apart from hips
·When folding forward slowly, slowly hinge the hips and keep
the knees bent
·You can hang the rag doll or put your hand on the floor,
yoga block or ankle, calf or thigh
·Breathe here 5-10 times or feel good
·When coming out of this posture, slowly roll yourself to a
standing state to prevent dizziness
5. Legs Up
the Wall (Viparita Karani)
When you practice yoga to enhance immunity, the ultimate
stress relief yoga posture-legs on the wall should also become a staple food.
Raising your legs is one of the most relaxing yoga poses
for the entire body. It can detoxify the lymph, distribute blood circulation
evenly, release back pressure and help you feel rooted, so the nervous system
can also be completely relaxed and reset.
In order to get the best immunity, we need to strengthen
the nervous system and make it function properly.
let's do it:
·About 3 inches from the empty wall
·Lie on your back, swing your legs up against the wall, so
the back of your thighs lean against the wall (you can move closer if
necessary)
·Let your entire spine rest heavily on the mat or floor
under you, and relax your arms so that they are on the side or abdomen
·Expert Tip: You can add some weight to your feet to feel a
more solid feeling (books, sandbags or pillows work well)
·Stay here for 1-10 minutes.
Boost immune
system by Ayurveda
There are many wonderful practices you can do to boost
immunity—techniques that are simple and safe. Here are a few, drawn from the
science of Ayurveda.
Gargling
Try gargling with warm salt water twice a day. Gargling
cleans out bacteria and germs that linger in the nasal passages and throat for
24 to 48 hours before getting into the bloodstream and weakening immunity.
Using a neti pot is also a nice option for clearing the sinuses; use it each
morning, followed by a few drops of nasya oil.
Eating
Mindful eating is so important for healthy digestion and
strong immunity. To receive the nourishment in your food, you need to chew
thoroughly. Slow down and enjoy each meal in a peaceful environment. Try at
least one relaxing—and if possible, silent—meal a day, and no eating within two
hours of bedtime to ensure proper digestion and a good night’s sleep.
Sipping
Sip hot water throughout the day. This soothes, hydrates,
decongests, and helps cleanse the body. Carry a thermos of hot water with you
and regularly take sips. In general, drink warm over cold beverages. Anything
iced is difficult to digest when immune function is low.
Meditating
Daily meditation reduces stress, settles the nerves, and
calms the mind. Silence miraculously boosts our buffer against germs. Whether
you prefer sitting or walking meditation, opt for at least 10 minutes per day.
Practicing yoga nidra or Savasana for 20 minutes a day, two to three times a
week, will further soothe the nervous and endocrine systems.
Sleeping
Each night before getting into bed, try jotting down things
for which you are grateful. Perhaps you’re grateful for your yoga practice or
peaceful moments in nature. Whatever it is, writing it down each night helps
you to focus on the positive, and also quiets the mind and reduces
stress—easing you into a good night’s sleep, which is essential for boosting
immunity.
Boost
immune system by drinks
1. Apple, carrot, and orange
Carrots, apples, and orange are a winning combination for
helping your body protect itself and fight off infections.
·Vitamins A, B-6, and C
·Potassium
·Folic acid
2. Orange and grapefruit
Vitamin C has antioxidant and other properties that protect
your cells from substances that damage the body.
·Vitamins A, B-6, and C
·Folic acid
·Zinc
3.
Homemade tomato juice
Tomatoes are rich in folate, which help lower your risk of
infections.
·Vitamins A and C
·Iron
·Folate
4. Kale, tomato, and celery
Kale is a staple for many green juices
·Vitamins A and C
·Magnesium
·Potassium
·Iron
·Fatty acids
5. Beet, carrot, ginger, and turmeric
This fortifying juice by Gourmande in the Kitchen has four
root vegetables that’ll help your immune system and decrease inflammatory
symptoms.
·Vitamins A, C, and E
·Iron
·Calcium
6. Strawberry and mango
The vitamin E from the mangos add extra antioxidant
benefits to enhance your immune system, especially in older adults.
·Vitamins A, C, and E
·Iron
·Folate
7.
Watermelon
The heavy water content of this fruit may also make it
easier to juice (and it feels like less of a waste of fruit).
·Vitamins A and C
·Magnesium
·Zinc
8. Strawberry-kiwi mint
Strawberries and kiwis are other healthy alternatives for a
vitamin C-packed drink.
·Vitamins A, C, and B-6
·Magnesium
·Zinc
·Folate
9.
Pumpkin seed
Many pumpkin “juice” recipes online include a lot of added
sugars or require store-bought apple juice.
This milk also benefit your immune system, it may also help
your:
·Bone health
·Menopause symptoms
·Urinary health
·Hair and skin
·Mental health
·Prostate health (for men)
·Vitamins A, C, and B-6
·Magnesium
·Zinc
10. Spinach, lettuce, and kale
A vegetable-based green juice is a powerhouse of nutrients
for a strong immune system.
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