WAYS TO BOOST THE IMMUNE SYSTEM 

Knowing how to boost the immune system starts from consuming certain foods which may help keep the system going. In order to prevent flu, cold and other infections, you have to plan what to eat by including the following foods that are able to boost the immune system.

It is noteworthy that supplements do not prevent or cure certain diseases, even as the entire world battles the COVID-19 pandemic, it is important to understand that the best way to keep yourself from this deadly virus is to observe social distancing, wear mask, maintain proper hygiene, take the COVID-19 vaccine and eat mostly plant-based foods which help boost the immune system.

IMMUNE SYSTEM, WEAK?

This is the weakening state of the immune system which is commonly known as lowered resistance. When the immune system becomes weak, it is incapable of showing off its complex defense mechanism.

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FUNCTIONS OF THE IMMUNE SYSTEM

Survival of any living organism is dependent upon the two functions of the immune system which includes:

1. Identification of microorganisms regardless of type, and also identification of foreign substances which are potentially dangerous. This can be dust, chemical products, and cells of the body that may have deteriorated by some genetic mutation which could lead to cancer especially if it is allowed to grow.
2. Destruction of the identified microorganisms, foreign cells or substances.

The foods which will be described here contribute in many ways to help in the proper function of the immune system (the complex defense mechanism).

There are contributors to a weakened immune system and in so many cases, they are unknown. However, the following are the most common.

1. Malnourishment: This might be lack of essential of nutrients especially the vitamins and trace elements which are capable of reducing the response of the immune system.
2. Stress: Stress may be psychological or physical
3. Anti-cancer medication (chemotherapy)
4. Infectious diseases
5. Hereditary disorders
6. AIDS: Acquired Immune System Syndrome which is an immune system deficiency due to an attack from a virus on the body’s defense mechanism.

In effect, continuous manifestation of a weakened immune system gives way for frequent infections.

 Citrus fruits:

Vitamin C fosters the making of the white blood cells which fight against infections.

This is the reason why people do not hesitate in getting themselves vitamin C immediately they caught a cold.  In essence, vitamin C is key to building the immune system.

 All citrus fruits provide us with flavonoid phytochemcals and Vitamin C which help to increase defensive capacity of the white blood cells. Some citrus fruits include:

• Clementines
• Oranges
• Tangerines
• Grapefruit
• Lime
• Lemons

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Note:

The body does not store or produce vitamin C, therefore, the required daily vitamin C to continue the health according to trusted source is 90 mg for men and 75 mg for women.

If you opt for supplements, avoid taking more than 2,000 milligrams (mg) a day.

 Red bell peppers

Normally, we think citrus fruits are quite richer in vitamin C than any other fruit or vegetable but that’s not true. Red bell peppers are highly rich in vitamin C, and to add to it, they are a very good and rich source of beta carotene.

Vitamins C not only boost the immune system, it also keeps the skin glowing and again, the beta carotene can be converted into vitamin A thereby maintaining the skin and the eyes.

Broccoli

Broccoli is another sort of food to consider when boosting the immune system. Broccoli is filled with minerals and vitamins. With the vitamins (A, C, and E), other antioxidants and fiber, broccoli is one of the best and healthiest vegetables to be included in a diet.

In order to keep its essentials nutrients intact and get the most of its power, it is better to not cook it or cook it very little. This is the best way to allow the nutrients in the food to come alive and work wonders.

Garlic

Garlic is capable of reducing or bring down hardening or constriction of the arteries.

It has been recognized even since the early civilization for its benefits in combating infections and again, garlic is present in almost cooking (cuisine) from around the globe.

Garlic also fosters the lowering of the blood pressure, and its immune-boosting effects can be found in a compound known as allicin which is heavy in sulfur concentration.

Ginger

According to healthline, Ginger  fights sore throat to finish and I personally take ginger each time I noticed an inflammation.

Therefore, it is an ingredient that we can resort to once we get sick of any sort of inflammation or the likes.

This is because ginger decreases inflammation and can be used when cooking any type of food. It alleviates nausea and can also reduce chronic pain and lower cholesterol levels.

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Spinach 

To keep the complex defense mechanism normal and working, we should also consider spinach. This is because it is quite rich in:

• Vitamin C
• Beta carotene
• Antioxidants

The above mentioned which are found in spinach can help increase the way our immune system fights various infections. Just like broccoli, it is better to cook spinach very little in order to have its nutrients retained.

However, cooking lightly allows the absorption of vitamin A thereby letting the release of other nutrients from oxalic acid.

Yogurt

Biotic yogurt helps stimulate the immune system in order to fight infections (diseases). Greek yogurt is one of the best sort of yogurts that you may consider consuming.

Another thing, plain yogurt is better than the ones that have been flavored and packed with sugar. If you want the yogurt sweetened, consider adding healthy fruits or honey.

It is said that yogurt is a good source of vitamin D and it is good to know that vitamin D helps in regulating the immune system.

Almonds

Almonds are rich source of vitamin E which helps in fighting off colds, therefore, it is recommended to boosting the immune system. As a fat-soluble vitamin, it needs the presence of fat in order to be absorbed properly.

This is why nuts such as almonds are heavily packed with fats and vitamin E.

Avocados, green leafy vegetables and other foods have a significant amount of vitamin E which maintains the immune system.

 Turmeric:

This is one of the most needed ingredients which is quite active in fighting inflammation. It is anti-inflammatory, recommended for the treatment of rheumatoid arthritis and osteoarthritis. Turmeric contains curcumin which favors immune boosting.

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Green tea

Green tea and black tea are rich with flavonoids and antioxidant which also helps in enhancing the immune system. Black tea is fermented while the green tea is only steamed and this makes the green tea retain its epigallocatechin gallate (EGCG) levels while black tea may have lost its EGCG through fermentation, studies say.

Papaya

Papaya is a fruit rich in vitamin C and have some digestive enzymes known as papain which has some enormous anti-inflammatory properties. Papaya contains some significant amount of magnesium, potassium and folate which are all good to health.

Kiwi

The body’s disease-resistance mechanisms are being stimulated by kiwi because it is quite rich in trace elements and vitamin C. And just like papayas, Kiwi is packed with vitamin C as stated earlier, potassium, folate and also vitamin K.

While the other nutrients help keep the body system functioning well, vitamin C equips the white blood cells in the quest to fighting infections.

 MORE FOODS AND NUTRIENTS TO INCREASE

 Antioxidants:

As a consequence of stress, infection, metabolic processes of the body and pollution, the body has the need to neutralize these foreign and free radicals being generated. Free radicals are responsible for lowering body’s resistance ability.

Therefore, the most powerful antioxidants such as provitamin A, vitamin C, vitamin E and flavonoids are needed for the proper working of the immune system. The only best source for the above mentioned nutrients are plant-based foods.

 Trace Elements

Essential elements to activating the enzymes which are capable of synthesizing antibodies are selenium, zinc, copper and other trace elements. Wheat germ and sesame are best sources of these trace elements.

Proteins

Antibodies which are produced by the body in order to fight against foreign substances and microorganisms are proteins-formed. A diet poor in proteins weakens the immune system and there’s this myth that proteins from animals (animal-based) help strengthen the system.

However, vegetable proteins properly combined give some significant amount of amino acids which the body requires to synthesize other proteins and antibodies.

Oils

Linoleic acid which is necessary for antibodies formation is formed of seed oils and also provide vitamin E. This also improves immunity.

 Acerola

Vitamin C richest fresh fruit is the American acerola which contains up to 50 times than other citric fruits such as lemon.

Other species such as the azarole or the Mediterranean variety are also rich in vitamin C. That being said, vitamin C helps to reinforce the system by promoting the capabilities of the white blood cells.

Tomato

One of the foods rich in (Provitamin A) antioxidants carotenoids and other various minerals add to maintaining the body’s defense mechanism.

Alfalfa

Sprouts of alfalfa are quite rich in trace elements and minerals and they also help in stimulating the antibodies synthesis.

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 DECREASE THE FOLLOWING IN ODER TO BOOST THE SYSTEM

In order to increase proper function or boost the immune system, the following should be decreased or be eliminated.

Alcoholic Beverages

Various body functions including the immune system get depressed by the action of alcohol. In essence, the body’s complex defense mechanism reduces by regular consumption of alcoholic beverages.

Coffee

To avoid lowered resistance or reduction in immune system response, coffee should be done away with or be reduced. This is because there is a suspicion that coffee is capable of diminishing the response by immune system.

Total Fat

When excess fat is found in the body which may be as a result of excess fat in a diet, the defense mechanism of the body may be compromised.

Shellfish

Shellfish intake may have the complex defense mechanism compromised due to the fact that it contains bacteria, toxins, and even viruses. And when the immune is compromised, consumption of shellfish becomes dangerous and this may result in various infectious diseases. However, they supply zinc and other trace elements but it highly recommended to use other sources such as sesame.

Eating health is key and there are so many things you can do to protect your family from all sorts of infectious diseases.

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Fidel Perez

A graduate of Computer Science and Information Management Technology. Diploma – Caregiving, Certificates – Dementia and Diabetes Awareness and Management. A researcher, blogger, songwriter, singer and acoustic guitarist. Born in an environment where natural talents such as healing are imparted at our natural birth. This natural talents of healing is the result of our genetic inheritance and the training from family environment.