۲ Food to strengthen the immune system

What about food to strengthen our immune system? Is it nourished to strengthen the body system? The issue of nutrition and immune system is very effective. The immune system is a complex system that is responsible for protecting us, and we have the task of taking care of it so that it can perform well.

One of the most important ways to support this system is to healthy nutrition. In this article, phytamin is introduced to food to strengthen the immune system and habits that help strengthen the immune system and keep your body ready to deal with diseases.

The role of nutrition in health and enhances the immunity of the body

Everything we eat affects the health and main body systems, and the immune system is no exception. The immune system, like a defensive shield, protects us from viruses, bacteria and other pathogens. In order for this shield to be always strong and ready, it needs proper refueling; And this fuel is nothing but healthy nutrition.

Suitable foods in the immune system include vitamins, minerals, antioxidants, and proteins that play a key role in the manufacture of immune cells and their proper performance. The deficiency of any of these substances can weaken the immune system and make the body susceptible to the disease.

For example, foods containing vitamin C helps boost white blood cell function, vitamin D plays a role in regulating immune reactions, and foods containing minerals such as zinc and selenium are essential to repairing tissue and counteracting inflammation. It also helps the body to produce antibodies and fight pathogens.

In contrast, unhealthy nutrition and excessive consumption of sugar, unhealthy fats, or processed foods can weaken the immune system and increase inflammation in the body.

Introducing multiple foods to strengthen the immune system

No specific food or fruit can prevent infections or diseases definitely, but good nutrition keeps the immune system strong and possibly reduces disease and infection.

If you are looking for ways to prevent illnesses or infections, the first step is to go to a food store and get these 2 foods for body safety!

Citrus fruits and vegetables

The first oral item for the immune system is citrus fruits. Citrus fruits are rich in vitamin C; This vitamin increases the production of white blood cells. White blood cells play a key role in defending the body against infections. Daily consumption of citrus fruits can help maintain health and increase body resistance to viruses and bacteria. Popular citrus fruits are:

• Grapefruit
• Orange
• Tangerine
• Lemon
• Sour lemon

Since your body does not produce or store vitamin C, you should get this vitamin every day; So eat an orange daily!

TipA: Excessive intake of vitamin C (more than 1 mg / day) can cause gastrointestinal problems.

Pumper

Beta -carotene becomes a vitamin A in the body, which is an anti -inflammatory vitamin and can help the immune system fight toxins and viruses. Carrots, spinach, cabbage, apricot, potatoes, squash, cantaloupe and bell peppers are all excellent beta -carotene sources.

A great food compound to strengthen the immune system, including carrots with Homs or spinach salad with avocado or olive oil in the sauce.

Coil pepper, especially its red type, is about 5 times the orange of vitamin C! It is also rich in antioxidants such as beta -carotene that help maintain immune cells. Cabbage pepper also has anti -inflammatory properties and regular consumption can make the body more resistant to diseases.

Green tea

Green tea is rich in antioxidants that have been shown to increase immune function. It also contains amino acids that help produce antimicrobial compounds in your T cells, thereby reducing inflammation in the body and helping to fight infection. Green tea can be consumed in warm, cold, or as a powder.

One of the benefits of green tea is its effect on fitness; We recommend the article “Green Tea for Slimming” Read too.

Broccoli

Broccoli is rich in vitamins A, C and E as well as fiber and many other antioxidants, so it is one of the healthiest vegetables you can put on your plate.

There is, of course, an important point about broccoli, that it is best not to cook as much as possible. Research has shown that steaming or baking in the microwave is the best way to keep nutrients in food.

Garlic

Garlic tastes food and has long been used for medicinal purposes. Early civilizations had realized its value in the fight against infections. Garlic can also slow down the process of tightening the arteries (atherosclerosis) and prevent heart disease such as hypertension. The enhancement properties of the garlic immune system stem from the high concentration of sulfur compounds such as Allicin.

Ginger

Ginger is another food to enhance the immune system that is very popular among us Iranians! Ginger was part of antiviral food during Corona’s time; Research shows that ginger can really help strengthen the immune system by reducing inflammation. Ginger can also reduce chronic pain and even have cholesterol reduced properties.

You can pour ginger powder into food, cake or tea or even take it. Don’t just overdo it.

Spinach

Spinach is listed not only because of its rich vitamin C, but also because of its antioxidants and beta -carotene; The things we mentioned can greatly increase our immune system’s ability to fight infection.

Like broccoli, spinach is healthier when cooked as much as possible to maintain its nutrients. However, low cooking makes it easier to absorb vitamin A and allows other nutrients to release from oxalic acid, an anti -nutrient substance.

We in the article “Diet Food with Spinach” How to make delicious but low -calorie foods that you can make and enjoy the taste of these delicious healthy foods.

It is ours

Yogurt, especially probiotic yogurt, is one of the useful foods to strengthen the immune system. Probiotics in yogurt have an important role in maintaining the microbial balance of the gastrointestinal tract by strengthening beneficial intestinal bacteria; And since a large part of the body’s immune cells are in the intestine, bowel health directly affects the immune function. Yogurt is also a good source of protein and vitamin D, both of which are effective in better immune function.

Apart from yogurt, sour cabbage, kimchi (Korean pickles), cucumber, templates (fermented soybeans) also have probiotic and are very useful as food for strengthening the immune system.

Try to make simple yogurts instead of flavored yogurts. You can make yogurt yourself at home.

Almonds

When it comes to preventing and fighting the cold, vitamin E is usually ranked second in vitamin C; But it is still very important. Vitamin E is a fat -soluble vitamin, which means it needs fat to properly absorb. Nuts such as almonds are high in vitamins as well as healthy fats.

Adults need about 1 mg of vitamin E daily. Half a cup of almonds (or about 2 almonds) provides the amount of vitamin E needed daily an adult.

We recommend the article “Useful and healthy fats” Read to learn more about vitamin E sources.

Sunflower seeds

Sunflower seeds are rich in nutrients such as phosphorus, magnesium and vitamins B6 and E.

Vitamin E is important in regulating and maintaining immune function. Avocado and dark leafy vegetables are other foods that have large amounts of vitamin E.

Sunflower seeds are also rich in selenium. Only 2 ounces (about 2 grams) have approximately half of the selenium needed for an adult daily. Extensive studies have examined its potential to combat viral infections such as swine flu (H1N1).

Turmeric

You probably know the turmeric as a spice. This bright and bitter yellow spice has been known for years as an anti -inflammatory in the treatment of arthritis and rheumatoid arthritis.

Research shows that the high concentration of curcumin, which gives turmeric paint, helps reduce the muscle damage caused by exercise.

Chicken

That our grandmothers made chicken soup for us when we got sick, it was quite a scientific matter! Chicken soup helps reduce inflammation and improves symptoms of colds.

White meat, such as chicken and turkey, is high in vitamin B6. About 2 grams of light or light chicken contains about a quarter of your recommended B6 daily amount. Vitamin B6 plays an important role in many of the chemical reactions that occur in the body. It is also critical for the formation of new and healthy red blood cells.

Kiwi

Kiwi is a rich source of essential nutrients including folate, potassium, vitamin K and vitamin C. Vitamin C in kiwi helps white blood cells to better fight infections.

Vitamin D.

Vitamin D is essential for the immune system and regulates the body’s immune response. Vitamin D can be found in salmon, canned tuna, egg yolk and mushrooms. Your body can also produce vitamin D with just 2 to 5 minutes of sunlight three times a week.

Tip: Be sure to use sunscreen not to burn your skin; Even with sunscreen, it still absorbs vitamin D skin.

Vitamin B6 substances

Vitamin B6 is essential in the formation of new and healthy red blood cells and helps maintain the lymphatic system. Chicken, turkey, cold water (salmon and tuna), chickpeas (traditional Homs), bananas, fortified breakfast cereals and yeast are great options for vitamin B-1.

We recommend the article “Vitamin to strengthen the immune system” Be sure to read.

Water

Water helps the production of lymph fluid that carry white blood cells and other immune cells in the body. There are many foods with high water content such as cucumber, watermelon and celery. If you have trouble drinking simple water, try a cup of green tea with lemon, watermelon, cucumber or peppermint as a powerful immune system.

Consider proper water supply as a way to make the immune enhancer nutrients reach where they should go (cells) in your body.

Zinc foods

The immune cells need zinc (or zinc) for their proper function. It is on a mineral that our body does not store or produce. Chicken meat (or turkey), red meat and zinc beans have a lot. Zinc is also found in enriched cereals and some breads, but the best absorption is obtained from animal foods.

Lifestyle Factors Affecting the Strengthening System (Other than Nutrition)

Only food is not important to strengthen the immune system; Rather, there are other important points that can strengthen or weaken the immune system. Lifestyle plays the most important role in our health and support for body defense. In fact, the combination of proper nutrition with the right daily habits is the best way to maintain the body’s immunity and deal with diseases. Here are some key points.

1. Have enough sleep

High quality sleep is one of the main foundations of the body’s immune health. During sleep, the body has the opportunity to rebuild and strengthen immune cells. Chronic insomnia can reduce the production of white blood cells and increase the risk of infections. Adults usually need 1 to 2 hours of sleep.

2. Have regular physical activity

Light to moderate exercise, such as walking, swimming or cycling, improves blood circulation and increases immune cell mobility. However, heavy and extremist exercise can have the opposite result, so balance is important.

1. Manage your stress

Chronic stress can weaken the immune system. In the long run, the continuous secretion of hormones such as cortisol disrupts immune cell function. Techniques such as deep breathing, meditation, writing emotions, and talking to those around you can help.

We recommend the article “Way to Eliminate Stress Forever” Be sure to study stress and anxiety strategies.

1. Avoid tobacco and alcohol

Smoking and alcohol reduces the immune system’s ability, inflammation and damage to body tissues. Setting up these habits is one of the most important steps for safety health.

1. Avoid unhealthy and processed foods

Excessive consumption of sugar, trans fats and ready -made foods can disrupt immune cell function and increase inflammation in the body. A natural and low -fat diet is always a better choice.

Daily diet suggested to strengthen the immune system

In order for the immune system to remain strong and active, we need to use different dietary groups every day. A diverse, balanced and high -rich dietary program is the best tool for body care.

In the table below, you can see an example of a healthy immune and immune enhancer day:

Drinking enough water during the day and consuming green tea or ginger and lemons can also be effective in maintaining the health of the immune system.

Final speech

The immune system is like a defensive shield that will be more powerful and ready if we get good food. In this article, Fitamine talked about food to strengthen the immune system and important lifestyle choices. If you have any questions, write to us in the comments section.

Frequently asked questions

Sources: Healthline – Uchealth