We all know if we have a healthy immune system, it helps us and our loved ones stay safe. Most people, however, don’t realize how much their daily choices can affect their health. How to boost immune system with some simple lifestyle and diet adjustments?
We will learn about that in this blog.
How to improve immunity?
A healthy immune system fights off several diseases and prevents you from falling sick with colds and flu.
Eating healthy foods and regular exercise have been shown to boost the immune system. If you want to fortify your body and strengthen your immunity- you can opt for Naturaltein, this website answers the burning question of how to boost immune system.
Let us look at some foods and home remedies that can help us strengthen our immunity.
15 foods to increase your immunity power
The thing is, one may not think that eating and exercising are directly related to a healthy immune system. Well, it’s time for a thought update. These two factors help you to boost immunity naturally.
From bright fruits and vegetables to whole grains, you must remember that what you eat is just as crucial for your health as how often you exercise. Boosting your body with nourishing foods can help prevent many illnesses.
The following section gives you scientific evidence on how to boost immune system.
1. Garlic: an immune system booster
You will find garlic in almost every cuisine in the world. Apart from being good for you, it adds a little zing to food too.
Garlic’s immune-boosting properties come from a concentration of sulfur-containing compounds like allicin.
Also, garlic may slow down the hardening of the arteries. However, we have weak evidence to show how it lowers blood pressure.
2. Broccoli can improve immunity
Broccoli is full of vitamins and minerals. Loaded with vitamins C, A, and E, fiber, and many other antioxidants, Your diet should contain broccoli as it is one of the most nutritious vegetables.
Keep in mind, don’t overcook it to keep its power intact, or better, don’t do it at all. Research suggests that if you steam Broccoli, it is the best way to preserve its nutrients.
3. How to increase immunity power? With Citrus fruits
Almost every citrus fruit can offer high vitamin C. You can add the following fruits to your diet to get more vitamin C.
Popular citrus fruits are:
- Tangerines
- Grapefruit
- Oranges
- Lemons
- Limes
As you may know, our body doesn’t produce or store Vitamin C. We need daily vitamin C for maintaining good health. The recommended daily stands at 75 mg for women and 90 mg for men.
4. Gingers are natural immune boosters
Many people consume ginger after falling sick. Ginger may help reduce inflammation, providing relief from sore throat and inflammatory illnesses. You can deal with nausea as well.
Ginger may also decrease chronic pain and might contain cholesterol-lowering properties.
5. How to Boost Immunity System? With Red bell peppers
If you think citrus fruits contain vitamin C the most, think again. Red bell peppers include almost 3 times as much vitamin C (127 mg), just like a Florida orange (45 mg). Red bell peppers are a powerful source of beta carotene.
Our body converts beta carotene into vitamin A, supporting eye and skin health.
6. How to boost immune system naturally with Yogurt
If you ask which is the best way to increase immunity- improving your prebiotic and probiotic food profile will probably top the list. Yogurt may improve your immune system to help fight diseases, and keep your gut healthy.
Get plain yogurts rather than the flavored ones loaded with sugar. Of course, you can sweeten plain yogurt with fruits and honey.
Yogurt offers a good source of vitamin D; try selecting yogurt brands fortified with this vitamin. As you know, vitamin D helps regulate the immune system and empowers our body’s natural defenses against diseases. Clinical trials are in the works to study the possible effects of Vitamin D on COVID-19.
7. How to increase immunity power in body naturally? Eat spinach
Popeye, the Sailorman, popularized Spinach. This vegetable is powered with vitamin C and packed with various antioxidants and beta carotene. These may boost the infection-fighting ability of our immune system.
Just like broccoli, spinach is healthiest when cooked as little as possible for retaining nutrients. However, light cooking makes it absorb vitamin A and releases other nutrients.
8. Almonds: strong immunity boosters
When fighting common colds, vitamin E usually takes the backseat to vitamin C. However, this potent antioxidant ensures we get a healthy immune system.
Vitamin E is a fat-soluble vitamin, which requires fat to be adequately absorbed. The good news is almonds are packed with healthy fats and vitamins.
Grown-ups only need 15 mg of vitamin E every day. Forty-six whole-shelled almonds, a half-cup serving of almonds, provide around 100 percent of the recommended amount.
9. Lean poultry intake gives immune support
When you have a common cold, sipping some chicken soup feels like bliss. The fact is, drinking soup may help lower inflammation and prevent symptoms of a cold.
Poultry like turkey and chicken is rich in vitamin B-6. If you take 3 ounces of light turkey or chicken meat, you will get nearly one-third of your daily amount of B-6.
For additional information, vitamin B-6 is a key player in multiple chemical reactions in our body. It also forms new and healthy red blood cells.
Try making stock or broth made by boiling chicken bones. This contains chondroitin, gelatin, and other nutrients beneficial for gut healing and good immunity.
10. Develop immunity with shellfish
Many people don’t know shellfish improve body immunity. Some shellfish are loaded with zinc.
The problem is zinc fails to get enough attention like other vitamins and minerals. Our body, however, needs it so that our immune cells can function correctly.
These are shellfish high in zinc:
- Crab
- Oysters
- Lobster
- Mussels
Remember, don’t take more than the daily recommended amount of zinc in your diet:
11 mg for adult men
8 mg for most adult women
Just for additional information, too much zinc can slow down immune system function.
11. Turmeric offers some serious immunity power
Indian dishes are incomplete without turmeric. You will find it as a key ingredient in many Indian curries. Many people use this bright yellow spice as an anti-inflammatory agent in treating both rheumatoid arthritis and osteoarthritis.
Research finds that high concentrations of curcumin infuse turmeric with its distinctive color. It can treat exercise-induced muscle damage. Also, curcumin is an immune booster based on research from animal studies and an antiviral agent. However, research is not sufficient in this field.
12. How to improve immunity power with Papaya
Another fruit high in vitamin C, one can find double the amount of vitamin C in a single medium Papaya than many citrus ones. It includes a digestive enzyme called papain that has anti-inflammatory properties.
You can get decent amounts of magnesium, potassium, and folate in papayas—all of these are beneficial to your overall health.
13. Eat kiwis to build immunity
Kiwis are full of essential nutrients such as vitamin K, vitamin C, folate, and potassium.
Vitamin C strengthens the white blood cells to fight off infection. Also, kiwi’s other nutrients keep our body functioning correctly.
14. How to improve immunity power with Sunflower seeds
These seeds are rich in vitamins E, vitamin B-6, phosphorus, and magnesium.
Vitamin E plays a vital role in regulating and maintaining immune system function.
Sunflower seeds are significantly high in selenium. Just 1 ounce has nearly half the selenium that an individual adult needs. Some studies, primarily performed on animals, have discovered the potential of sunflower seeds combating viral infections such as swine flu.
15. Green tea helps build a strong immune system
Black and green teas provide you with flavonoids, which are antioxidants. Green tea has high epigallocatechin gallate (EGCG) levels, another solid antioxidant.
In studies, we have found EGCG enhances immune function. Black tea has a fermentation process that eliminates several EGCG. On the other hand, green tea is steamed, so it has EGCG.
Green tea boasts a good source of the amino acid L-theanine. L-theanine might aid in the germ-fighting compounds in your T-cells.
How to boost immune system with home remedies
Inadequate nutrition, lack of sleep, and stress are three leading causes of weakened immune function. These three areas have a noticeable impact on your physical well-being and affect your mental health. Here are five tips and home remedies on how to boost immune system naturally.
1. Proper rest to boost immunity
If you’re not getting enough sleep, it’s going to be difficult for your body to operate at its best. The healthy immune system is a key player because it works hardest when sleeping. It fixes the damage done by stress and environmental factors. Give your body the gift of adequate rest every night, and you’ll find that a well-rested mind will lead to a stronger immune function.
2. Eat healthy food to increase immunity
Did you know junk food and processed foods are the main culprits of low energy levels and chronic illness?
Don’t skip your veggies and fruit, and drink enough water. These activities decrease the risk of cardiovascular disease, diabetes, obesity, and certain cancers.
Additionally, your immune system is at its strongest when you’re eating whole foods. If you have a diet consisting of mainly processed items, it might be time to restructure your approach.
3. Organic supplements can boost your immunity
If everything about your dietary intake is on point, but you still feel tired at the end of the day, look into supplementation. Multiple supplements can help develop immunity and make you healthy and strong.
Buy protein powders from Naturaltein. They will help you stay happily fit and boost your immunity by providing you with all essential amino acids.
4. Exercises strengthen immune system
Staying active is another way to ensure that your immune system functions optimally. Three types of exercise can help cardiovascular, strength training, and stretching/flexibility. Regular cardio will strengthen the heart and lungs. While lifting weights will increase muscle mass (which leads to burning more calories at rest). However, never overlook flexibility exercises as they are quite effective too.
5. Relaxation is an immune system booster
Stress negatively affects the immune system, so it’s essential to find things in your life that help you relax. Meditation, yoga, writing, painting, and gardening are all great ways to relax your mind
These activities take your attention off of daily tasks. Also, you can join a stress management program for better results.
Conclusion
Remember, the immune system is a holistic concept that requires attention to many areas of lifestyle to function properly.
You should keep on finding ways to boost immunity. One of the best ways to increase immunity is by consuming organic protein powders. We hope reading this write-up has answered your queries on how to boost immune system.
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FAQs- Schema
The immune system protects our body from infection and pathogens in our body. The function of the immune system is to identify foreign substances in the body. All our immune cells have special receptors on their surface that recognize these foreign particles.
This collection of pathways and molecules ensures that foreign particles are destroyed before spreading further. Whenever the body gets an infection, it produces antibodies against that particular pathogen.
Considering the Covid-19 pandemic, you have to improve body immunity to fight off infections. Therefore, boosting immunity is the need of the hour. Studies show that whey protein contain all the necessary amino acids that can help your body prevent muscle loss and fortify it. Opt for a clean whey protein products from Naturaltein.
How to strengthen your immunity?
A weak immune system typically results in illness, allergies, slow recovery from illness, and some autoimmune diseases. It is vital to boost your immunity to stay healthy throughout your life. Many natural remedies can help strengthen your body’s defense mechanism against all types of disease-causing agents.
Make sure you are getting all the necessary amino acids. If you need a healthy, vegetarian protein supplement- opt for Naturaltein. Ask your doctor about the right dosage for you.
Vitamin C is a water-soluble vitamin that possesses antioxidant properties. Our body needs it to manufacture collagen, which gives our skin, bones, and blood vessels structure. Vitamin C also strengthens the immune system and helps you absorb iron from plant foods such as fruits and vegetables.
Research suggests a good intake of vitamin C prevents several diseases.
Let us look at some home remedies to improve your immunity.
1.Exercise regularly
An active lifestyle keeps your body primed. Also, it helps improve insulin sensitivity, leading to better control of blood sugar levels. Reduced insulin sensitivity makes the body weaker against infections.
2. Follow a diet rich in fruits & veggies
A diet that is rich in plant-based foods helps you stay fit and strengthen your immunity. Vitamins C, E, A, and K help the body function efficiently and help you fight regenerate and repair tissues faster.
3. Eat healthy proteins
Go for lean cuts of poultry, seafood, and dairy products. Proteins are the building blocks of the body. You need to provide yourself with all the necessary amino acids to heal faster and slow down tissue degeneration. Go for Naturaltein whey protein supplements to replenish yourself with clean proteins.
4. Get plenty of sleep
When you sleep, your body heals. Sleep is also essential for proper mental functioning. Cut down on unnecessary screen time, avoid junk food that can make you feel uneasy, and avoid stress if you want to have a good night’s sleep.
5. Wash your hands frequently and maintain hygiene
Many studies show that a number of infections and diseases are preventable with proper hygiene. Maintain good personal hygiene, wash your hands regularly with soap and water and wear a mask when going out. Protect your body by keeping out unwanted toxins to strengthen your immunity.
The above tips will surely help if you looking for quick tips on how to boost immune system.
While eating healthy, staying active, and sleeping properly are well-known ways of improving the immune system- not many people know that managing stress also plays a vital role in it.
Stress is a condition that stimulates activity in the human body and the mind. A wide variety of disorders such as hives, stomach upset, and even heart disease, are linked to the effects of emotional stress. Despite the challenges, scientists have been actively studying the relationship between stress and immune function.
Scientists have observed that people with higher stress hormones exhibit suppressed immune function for years. For instance, they found that people who had experienced recent bereavement or marital separation showed reduced immune function.
Therefore, we recommend you to buy immunity system booster supplements from Naturaltein.
