The immune system is an interactive network of cells, organs, and proteins that protect our body from viruses and bacteria or other foreign substances. The immune system works to recognize and neutralize the harmful substances from the environment and fight against the body’s own cells that change its working due to illness.
When the immune system of our body works properly, we don’t even notice it. We notice when the performance of our immune system is compromised due to which we start facing illness. Under-activity of the immune system results in chronic infections and tumors of immunodeficiency, while over-activity results in allergic and autoimmune diseases. In order to maintain the immune system, healthy one should select the best immune boosting diet & supplements smartly!
Immune System Boosters:
Our immune system does a remarkable job by defending us against disease-causing micro-organisms, but sometimes it gets fail due to which a germ invades successfully and makes us feeling sick. The idea of boosting immunity is enticing, but the ability to do so has been proved elusive due to several reasons. The immune system is precisely a system, not a single entity. It requires a balance and harmony to function well. There are many other facts that researchers don’t get about the intricacies and the interconnections of the immune response. Researchers are exploring the effects of age, exercise, diet, psychological stress, and other factors on the immune response in humans. On the other hand, work out on healthy-living strategies can be a good way to start giving your immune system the upper hand.
Immune Boosting diet and supplements- Your diet plays a vital role in strengthening your immune system. Sadly, too many of us don’t eat enough of the green vegetables, fresh fruits, and fibrous foods that help us to keep healthy year-round. There are many supplements that are helpful in boosting our immune system. These are listed as below:
- Vitamin D- It is safe and effective for the prevention of colds, flu, cancer and approximately 200 different diseases.
- Omega-3 Fatty Acids- Omega-3 fatty acids not only prevents heart disease but also powerfully boosts the immune system of the body. Omega-3 is needed to help the vitamin D to work in an optimal manner; it helps prevent vitamin D deficiency.
- Probiotics– Probiotics are friendly bacteria that usually inhabit the gut and are a very well documented optimizer of the immune system.
- Astragalus– A herb that stimulates white blood cells to prevent and fight infections. However, it does not work as quickly as Vitamin D and omega-3 fatty acid works and may take between 6 to 8 weeks to reach its full effect.
- Zinc- It is an effective prevention for all kinds of infections and diseases.
- Selenium- Regular supplementation of this reduces the risk of cancers of the bladder, breast, bowel, lung and prostate.
- Vitamin A- Another component of cod liver oil that plays a very important role in preventing infections by influencing the activity of T and B lymphocytes (white cells).
Once you have decided to take immune-boosting supplements, it is important to take advice from your health care professional. After speaking to your health care specialist, you can purchase these supplements from health food stores and some medical shops which have a substantial amount of evidence that supports their use.
Immune System Booster Foods:
Today everyone knows that an apple a day keeps the doctor away, but very few people follow this practice. Some evidence has proved that eating surprising nutrients can help keep your immune system on guard. We have made a list of some super foods that can help you in boosting your immune system:
- Yogurt- The probiotics found in yogurt are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs.
- Oats and Barley- These grains contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than the Echinacea.
- Garlic- Garlic contains the active ingredient allicin, which fights infection and bacteria. Two raw cloves a day and crushed garlic to your cooking several times a week is an optimal dose to boost your immune system.
- Chicken Soup- The soup salty broth keeps mucus thin in the same way cough medicines do. Added spices, such as garlic and onions can increase soup’s immune-boosting power.
- Tea- People who drank 5-6 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood.
- Sweet Potatoes- One of the best possible ways to get vitamin A into your diet is from foods containing beta-carotene (like sweet potatoes), which your body turns into vitamin A.
Mushrooms- For centuries, people worldwide have turned to mushrooms for a healthy immune system.